Abstract
The objective of this study was to compare the activation of the core (trunk) musculature during quadriceps and hamstrings foam rolling (FR) vs. prone and supine/reverse static planks to determine if FR is a viable means of training the core musculature. Using a randomized allocation, nine recreationally trained, young adults (18–26 years) performed two sets each of quadriceps and hamstrings FR as well as supine/reverse and prone static planks for 30-s each with 1-min rest between sets and 5-min rest between exercises. Electromyographic (EMG) activity of the lower abdominals (LA), external obliques (EO), lumbosacral erector spinae (LSES), upper lumbar erector spinae (ULES) muscle groups were normalized to a maximum voluntary contraction and analyzed. Quadriceps FR exhibited a very large magnitude greater LA activity compared to reverse plank (p = 0.033, d = 4.42) and hamstrings FR (p = 0.020, d = 3.49), respectively. The prone plank demonstrated very large magnitude higher EO EMG activity compared to reverse plank (p = 0.001, d = 9.17), hamstrings FR (p = 0.002, d = 8.14), and quadriceps FR (p = 0.011, d = 5.97). Reverse plank (p = 0.003, d = 12.06), and quadriceps FR (p = 0.002, d = 7.84) induced greater ULES activity compared to the prone plank and hamstrings FR, respectively. Reverse plank also exhibited very large magnitude higher LSES activity compared to the prone plank (p < 0.001, d = 7.68), hamstrings FR (p = 0.002, d = 4.11), and quadriceps FR (p = 0.005, d = 2.34), respectively. In conclusion, whereas reverse plank was the most effective activator of dorsal core muscles, quadriceps FR may also be a time efficient alternative exercise to activate back (ventral core) muscles. The prone plank is effective for ventral core muscles activation.
Highlights
Training the trunk or core musculature, has received considerable emphasis in the scientific and professional literature as well as the sports training, rehabilitation, and injury prevention fields (Anderson and Behm, 2005a; Behm and Anderson, 2006; Behm et al, 2010a,b, 2011; Behm and Colado, 2012)
There was a main effect for condition on lower abdominal muscle activity (F3,24 = 8.644, p < 0.001, Pη2 = 0.519), with quadriceps foam rolling showing 279% and 170% more activity compared to reverse plank (p = 0.033, d = 4.42) and hamstrings foam rolling
Whilst, incorporating quadriceps foam rolling into an exercise program can increase hip and knee range of motion (ROM) (MacDonald et al, 2013; Behm and Wilke, 2019; Behm et al, 2020; Wilke et al, 2020), the present results demonstrate that it is as effective or more effective than a core specific exercise such as prone planks for activating core musculature such as the upper lumbar erector spinae (ULES), lumbosacral erector spinae (LSES), and lower abdominals
Summary
Training the trunk or core musculature, has received considerable emphasis in the scientific and professional literature as well as the sports training, rehabilitation, and injury prevention fields (Anderson and Behm, 2005a; Behm and Anderson, 2006; Behm et al, 2010a,b, 2011; Behm and Colado, 2012). Core Activation With Rolling vs Planks (Behm et al, 2010a), that act to generate (concentric action) or resist motion (eccentric and isometric actions) and maintain the stability of the spine and pelvis when performing both simple and complex movements (Behm and Anderson, 2006; Kibler et al, 2006; Behm and Colado Sanchez, 2013). The appropriate intensity and sequential activation patterns of core musculature play an essential role in the stability of the vertebral column and the effective transfer of torques and angular momentum through the kinetic chain (Behm et al, 2010a; Behm and Colado Sanchez, 2013), as well as reducing musculoskeletal injury risk (Kibler et al, 2006). Despite the bulk of evidence in support of training the trunk musculature (Willardson, 2007a,b; Behm et al, 2010a, 2011; Sipaviciene and Kliziene, 2020), no consensus exists regarding the optimal exercises for training these muscles (Willardson, 2007a,b; Behm et al, 2010a,b, 2011). Various prone and supine callisthenics-type exercises (e.g., static plank, back extensions, and sit-ups) can activate the trunk muscles (Parfrey et al, 2008, 2014; van den Tillaar and Saeterbakken, 2018)
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