Planks vs. Squats for Core

AnvilHead
AnvilHead Posts: 18,343 Member
edited November 27 in Fitness and Exercise
An oft-discussed topic is whether compound exercises such as squats are as efficient at working the core as ab-specific isometric exercises such as planks. Interesting study here, addressing EMG activity of the rectus abdominis, external obliques and erector spinae during both exercises: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6006542/

Replies

  • IGbnat24
    IGbnat24 Posts: 520 Member
    Squats for life
  • mbaker566
    mbaker566 Posts: 11,233 Member
    i do not feel it in my core when i do squats. I would say core work is more plank than squat related.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    edited June 2018
    tirowow12385 wrote: »
    All I feel when I squat is my quads, I think if you're feeling it in your core, you're doing it wrong because that means you're engaging your torso and involving your spine and it's not uncommon to see people squatting hundreds of pounds and that much weight on your spine is risky and dangerous.

    How do you suppose you brace yourself with a couple hundred pounds across your shoulders?

    Did you actually read the study, or just start discussing based upon the comments in the thread?

  • rsclause
    rsclause Posts: 3,103 Member
    Squats bother my back & knees and planks don't. I don't care what my form is like because I have made my mind up on this one. Not saying one is better than the other.
  • VUA21
    VUA21 Posts: 2,072 Member
    peaceout_aly wrote: »
    Everyone *only feels their quads* when they do squats until you have a gnarly ab day followed up by heavy leg day the next day..then you'll feel it in your abs every time you brace yourself.

    Yep. Just like doing planks after leg day - definitely feel it in my glutes and quads holding a plank. It's not necessarily a fun way to learn which exercises work out multiple parts of the body.
  • Stockholm_Andy
    Stockholm_Andy Posts: 803 Member
    It's an interesting study. However, if I had to choose one of these exercises I......wouldn't.

    I mean why would I have to choose just one. I can easily accommodate both in a well devised program.



  • AnvilHead
    AnvilHead Posts: 18,343 Member
    Stockholm_Andy wrote: »
    It's an interesting study. However, if I had to choose one of these exercises I......wouldn't.

    I mean why would I have to choose just one. I can easily accommodate both in a well devised program.



    Right. I don't think the study suggested that planks and squats were the only two possibilities for core exercises, or that either one of them was mandatory. There are tons of options available.
  • Stockholm_Andy
    Stockholm_Andy Posts: 803 Member
    Exactly.

    Going off on a slight tangent I think it's interesting that the Plank is almost the only isometric exercise anyone ever programs.

    The only person who I know that incorporates many others is Ross Enamait but his programming is incredibly diverse anyway.
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    Interesting study. I'd love to see something similar using an ab roller, which is basically a dynamic plank.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    tirowow12385 wrote: »
    peaceout_aly wrote: »
    Everyone *only feels their quads* when they do squats until you have a gnarly ab day followed up by heavy leg day the next day..then you'll feel it in your abs every time you brace yourself.
    You're doing it wrong. How's your back?

    Not doing it wrong. I have been coached for 3-years on proper form. If you do 100+ reps of weighted ab circuits, leg raises and bodyweight circuits and then go pop a PR the following day while your abs are sore, you'll 100% be able to feel your abs assist in "bracing your core" for squats and DL's.
  • mutantspicy
    mutantspicy Posts: 624 Member
    peaceout_aly wrote: »
    tirowow12385 wrote: »
    peaceout_aly wrote: »
    Everyone *only feels their quads* when they do squats until you have a gnarly ab day followed up by heavy leg day the next day..then you'll feel it in your abs every time you brace yourself.
    You're doing it wrong. How's your back?

    Not doing it wrong. I have been coached for 3-years on proper form. If you do 100+ reps of weighted ab circuits, leg raises and bodyweight circuits and then go pop a PR the following day while your abs are sore, you'll 100% be able to feel your abs assist in "bracing your core" for squats and DL's.

    Dudes a fool or troll. People who actually lift know how much we use our core for all of the standing lifts. Squat, Deadlift, Bent Over Row, Overhead press, Cleans, standing curls, All of it challenges your core if "you're doing it right" Otherwise we'd be getting snapped off like delicate flowers in the wind. In fact, It would be very cool to compare the core activation for all of these lifts. We could potentially learn areas to target on core strength to improve our lifts.
  • simon_pickard
    simon_pickard Posts: 50 Member
    The reason a lot of people "don't feel it in their cores" through squatting, is cos they ain't lifting much. Try doing a few 1.5x - 2x bodyweight squats without a solid core and get back to us, ain't happening.

    I get that not everyone wants, or can, do that must weight. That's what's great about exercising, there's always something else you can be doing. But the majors lifts really are key if you are able to do them to a high enough level.



  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    I use a stability ball in a lot of my not-core-specific exercises which adds/increases the core component. That's in addition to dead-bugs, planks, deep abs ball transfers, and waist side crunches. Must be doing something right. The nurse in the anesthesia recovery unit complimented me on my trunk muscles after I sat up post-surgery with no difficulty whatsoever.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    edited June 2018
    simon_pickard wrote: »
    The reason a lot of people "don't feel it in their cores" through squatting, is cos they ain't lifting much. Try doing a few 1.5x - 2x bodyweight squats without a solid core and get back to us, ain't happening.

    I get that not everyone wants, or can, do that must weight. That's what's great about exercising, there's always something else you can be doing. But the majors lifts really are key if you are able to do them to a high enough level.



    I regularly squat that and i never feel it in my core. I regularly squat 1.5x or more for 3 to 4 sets of 6-8.

    I only feel my core or get DOMS in my core when i do direct core work.

    Quite frankly, i prioritize compound lifts with core work for accessories. But that will yield greater results than just doing compound movements alone.
  • VUA21
    VUA21 Posts: 2,072 Member
    mutantspicy wrote: »
    peaceout_aly wrote: »
    tirowow12385 wrote: »
    peaceout_aly wrote: »
    Everyone *only feels their quads* when they do squats until you have a gnarly ab day followed up by heavy leg day the next day..then you'll feel it in your abs every time you brace yourself.
    You're doing it wrong. How's your back?

    Not doing it wrong. I have been coached for 3-years on proper form. If you do 100+ reps of weighted ab circuits, leg raises and bodyweight circuits and then go pop a PR the following day while your abs are sore, you'll 100% be able to feel your abs assist in "bracing your core" for squats and DL's.

    Dudes a fool or troll. People who actually lift know how much we use our core for all of the standing lifts. Squat, Deadlift, Bent Over Row, Overhead press, Cleans, standing curls, All of it challenges your core if "you're doing it right" Otherwise we'd be getting snapped off like delicate flowers in the wind. In fact, It would be very cool to compare the core activation for all of these lifts. We could potentially learn areas to target on core strength to improve our lifts.

    Hmmm, now that's a idea! I'm a psych major, one of my best friends in school is a psych minor but a kinesiology major and is looking for something for her master's thesis- that could be an interesting study. Also, after my C-section (slicing through my abdominal muscles), I found out that simply turning your head uses your core muscles, let alone any compound movements.
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