Event 4 of 5
Plank
A test of core-static strength and endurance.
What it measures and why
A test of core-static strength and endurance.
The ATP describes the plank as a test of core-static strength and endurance and does not state a further purpose.
Army-named fitness components: Core-static strength, Core endurance.
ATP 7-22.01 (12 Mar 2026), para. 2-72, p. 35
Equipment and station setup
Equipment per lane
- 1 × Stopwatch — One per lane, used by the grader.
- Foam or rubber mats — Optional. Sleeping mats are not authorized.
Station setup
- Graders test each Soldier in their lane individually, positioned to observe the plank position.
- If a mat is used, the Soldier's entire body must be on it.
ATP 7-22.01 (12 Mar 2026), para. 2-24, p. 22; ATP 7-22.01 (12 Mar 2026), para. 2-71, 2-73, p. 34–36
How to perform it
Starting position
On "GET READY": hands on the ground as fists (pinky side down) or flat with palms down, elbows bent under the shoulders, forearms flat forming a triangle, fingers not interlocked or interlaced, hips bent with one or both knees on the ground. On "GET SET": lift both knees and bring the hips into a straight line with the legs, shoulders, and head, eyes on the ground, feet up to the grader's boot width apart, ankles flexed with the bottom of the toes on the ground.
Steps
Step 1: Ready position“GET READY”
- Take the forearm ready position with one or both knees on the ground.
Step 2: Set“GET SET”
- Lift both knees and bring the body into a straight line from head to ankles, similar to the front leaning rest.
Step 3: Hold“GO”
- Hold a straight line through the head, shoulders, back, hips, and legs.
- Keep the feet, forearms, and fists or palms in contact with the ground for the whole event.
Figure 2-12. Plank · ATP 7-22.01, p. 35 (PDF) opens the official publication in a new tab
Proper form and what's allowed
- Fingers of the two hands may not be interlocked, interlaced, or touching.
- Switching between fists (pinky side down) and palms down, as long as the hands stay in contact with the ground.
- Shaking or trembling from maximum effort, as long as the proper position is held.
- Gloves that conform to AR 670-1 may be worn for any event.
Breathing: ATP 7-22.01 gives no breathing guidance for this event, so none is given here.
ATP 7-22.01 (12 Mar 2026), para. 2-73, p. 35
Common mistakes and invalid repetitions
Repetitions or positions that don't count
- Losing the straight-line position, or the hands or feet sliding out of position: the grader gives one verbal warning to correct it.
Termination
- Touching the ground with any part of the body other than the feet, forearms, and fists or palms.
- Raising a foot or hand off the ground.
- Failing to hold the straight-line position from head to heels.
- Not correcting a deficiency after the one verbal warning.
ATP 7-22.01 (12 Mar 2026), para. 2-73, p. 35
Completion, attempts, timing, and rest
- The raw score is the time the Soldier holds the proper plank position.
- When the last Soldier finishes the plank, the OIC or NCOIC starts a 10-minute rest before the 2-mile run.
ATP 7-22.01 (12 Mar 2026), para. 2-71, 2-75, p. 34–36
Grader instructions
- The grader starts the stopwatch on "GO" and calls the elapsed time every 15 seconds.
- The grader records the plank time on DA Form 705-TEST.
- Soldiers rotate through the lane; from the second Soldier on, the grader gives "GET SET" and "GO."
Commands and grader responsibilities
| Command | Who and what happens |
|---|---|
| GET READY | NCOIC: Soldiers take the ready position on the ground. |
| GRADERS READY | NCOIC; graders signal visually. |
| GET SET | Soldiers lift into the plank start position. |
| GO | Soldiers hold the plank and the grader starts the stopwatch. From the second Soldier on, the lane grader gives GET SET and GO. |
| 15-second time calls | The grader announces elapsed time every 15 seconds. |
Grader responsibilities
- Measure hand and foot spacing against the grader's fist or boot.
- Give one verbal warning for a position error, then terminate the event if the Soldier cannot correct it.
ATP 7-22.01 (12 Mar 2026), para. 2-71, 2-73 – 2-74, p. 34–36; ATP 7-22.01 (12 Mar 2026), para. 2-71, 2-73, p. 34–35
Safety
- Sleeping mats are not authorized; if a mat is used, the Soldier's entire body must be on it.
ATP 7-22.01 (12 Mar 2026), para. 2-73, p. 36
Scoring and training
Raw score: Time held in the proper plank position (mm:ss). Higher is better. Points run from 0 to 100 using the June 2025 score tables, by age group and, for the general standard, sex.
Both the general and combat standards require at least 60 points on this event; the combat standard also requires a total of at least 350.
Prepare with the exercise library
The ATP starts every AFT with the Preparation Drill and ends with the Recovery Drill.
Exercises RuckOn maps to this event (an app mapping, not an Army designation):
Muscles and movement (RuckOn explanation)
RuckOn anatomical explanation for training purposes. The Army's own description is in “What it measures and why.”
- Primary
- Rectus abdominis, Transversus abdominis, Obliques
- Secondary
- Spinal erectors, Gluteal muscles, Shoulder muscles (deltoids, serratus anterior), Quadriceps
- Movement patterns
- Holding the trunk still against gravity (anti-extension), Shoulder stability on the forearms
ATP 7-22.01 (12 Mar 2026), para. 2-30, p. 23; AFT Scoring Scales effective 1 June 2025
Demonstration and sources
U.S. Army Holistic Health and Fitness (YouTube)
Official U.S. Army Holistic Health and Fitness video linked from army.mil/aft. It was titled for the ACFT and may predate the June 2025 AFT and the March 2026 ATP; where anything differs, follow ATP 7-22.01 (March 2026). RuckOn has not reviewed the video frame by frame.
Photos and illustrations: ATP 7-22.01, Holistic Health and Fitness Testing (U.S. Army, 12 March 2026). Approved for public release; distribution is unlimited.
Source notes
Where the official text is inconsistent, it is reported here rather than resolved:
- Hand spacing: para. 2-73 first says the hands are no more than the grader's fist-width apart, then says no more than a boot width apart.
- Ready position: para. 2-73 says one or both legs rest on the ground; the Soldier instructions in para. 2-74 say one or both knees.
- The equipment list refers to para. 2-88 for mat guidance; the mat rules themselves are in para. 2-73.
- ATP 7-22.01, Holistic Health and Fitness Testing(opens in a new tab)
12 March 2026. Current. Supersedes ATP 7-22.01, 1 October 2020.
- AFT Scoring Scales, Army Fitness Test Score Tables(opens in a new tab)
Approved 15 May 2025, effective 1 June 2025. Listed as the current AFT scoring tables on army.mil/aft when checked.
- army.mil/aft, Army Fitness Test website(opens in a new tab)
Checked 2 October 2026. The ATP names this site for event descriptions and instructional videos.
- Army Directive 2026-07, Army Physical Fitness Standards(opens in a new tab)
17 April 2026 (armypubs record date). Active. Supersedes Army Directive 2025-06 in part and controls where it conflicts with other Army regulations or directives.
Content checked against the publications on 2026-10-02.
RuckOn Fitness is not affiliated with or endorsed by the U.S. Army, and this guide is not a grader certification. Test administration follows ATP 7-22.01 and your unit's OIC or NCOIC.