The ACFT plank event looks simple, but it consistently challenges even well-trained soldiers. Holding a plank under strict standards requires more than just strong abs. It demands full-body control, mental focus, and proper technique. Many fail the event not because they lack strength, but because they misunderstand form, breathing, and endurance strategy. This guide breaks down everything you need to know, including ACFT plank tips, core strength exercises, and how to increase your plank hold time safely and effectively.
What Is the ACFT Plank Event?
The ACFT plank is a timed core endurance test performed in a forearm plank position. Soldiers must maintain a straight body line from head to heels without resting or losing form. The event ends the moment posture breaks.
The Army replaced sit-ups with the plank to reduce lower back injuries and better measure functional core strength. Unlike sit-ups, the plank activates deeper stabilizing muscles that support real-world movement and load-bearing.
Why the ACFT Plank Is So Important
Core strength plays a role in every ACFT event. A strong core improves lifting mechanics during the deadlift, stability during the sprint-drag-carry, and posture during hand-release push-ups and running.
Beyond the test, plank training improves balance, protects the spine, and reduces injury risk. The ACFT plank is not just a test requirement. It reflects overall physical readiness.
Muscles Worked During the ACFT Plank
The ACFT plank is a full-body effort, not just an ab exercise.
Primary muscles
- Rectus abdominis
- Transverse abdominis
Secondary muscles
- Obliques
- Lower back
- Glutes
- Shoulders and arms
Proper muscle engagement spreads the workload evenly, allowing you to hold the plank longer without early fatigue.
Proper ACFT Plank Form (Step-by-Step)
Perfect form is critical. Even small breakdowns can end your attempt.
- Place elbows directly under shoulders.
- Keep forearms flat and stable.
- Maintain a straight line from head to heels.
- Brace your core and squeeze your glutes.
- Keep your neck neutral and eyes down.
- Breathe steadily throughout the hold.
Graders closely monitor hip position, shoulder alignment, and movement.
Common ACFT Plank Mistakes to Avoid
These mistakes cost valuable seconds and often lead to failure.
Sagging hips put stress on the lower back and break form. Raised hips reduce core engagement and violate standards. Holding your breath increases fatigue and shortens plank hold time. Excessive shifting or loss of focus also leads to early termination.
Correcting these issues alone can significantly improve performance.
Best ACFT Plank Tips for Better Performance
Small adjustments make a big difference.
- Engage your glutes before the timer starts
- Focus on slow, controlled breathing
- Keep tension through your entire body
- Train planks longer than your target time
- Practice under test-like conditions
These ACFT plank tips help build confidence and control on test day.
Core Strength Exercises That Improve Plank Hold Time
To increase plank endurance, you need more than just planks.
Effective core strength exercises include:
- Side planks for obliques
- Dead bugs for deep core control
- Hollow body holds
- Plank shoulder taps
- Plank leg lifts
These movements strengthen stabilizing muscles that directly support longer plank holds.
How Long Should Your Plank Hold Time Be?
Plank hold time directly impacts ACFT scoring and confidence.
- Under 1:30 shows limited endurance
- 2:00 to 3:00 is average
- 3:30 or more reflects strong core conditioning
In training, aim to exceed your required time by at least 30 seconds to account for test-day stress.
4-Week ACFT Plank Training Approach
Week 1: Short holds with perfect form
Week 2: Longer planks and added stability work
Week 3: Max-effort holds and light weighted planks
Week 4: Test simulation and recovery
Consistency and recovery matter more than daily max efforts.
Mental Strategies to Hold the ACFT Plank Longer
After the first minute, the plank becomes mental. Break the time into short segments. Focus on breathing, not discomfort. When shaking starts, tighten your glutes and refocus on alignment.
Mental control often separates average scores from strong ones.
ACFT Plank Rules You Must Know
- No rest positions allowed
- Elbows stay under shoulders
- Feet may be slightly apart
- The event ends immediately when form breaks
Knowing the rules prevents avoidable failures.
ACFT Plank vs Sit-Ups: Why the Change Matters
Sit-ups rely heavily on hip flexors and increase spinal stress. The ACFT plank engages deeper core muscles and reduces injury risk. The change supports long-term readiness and functional strength.
Final Tips to Max Out the ACFT Plank
Train on planks three to four times per week, prioritizing form over time, and allow for proper recovery. On test day, brace your core before the timer starts and stay calm. Mastering the ACFT plank is about control, endurance, and smart preparation.
Asad Ullah is a fitness and military-focused content creator who writes practical, easy-to-understand guides on combat fitness, army standards, and health tools. He helps readers stay informed, motivated, and test-ready through clear and reliable content.