You’re shaking. Your elbows feel like they’re digging directly into the concrete floor, and your lower back is screaming. It’s been exactly forty-seven seconds. Most of us hit that wall before the minute mark, but some people are just built differently. When we talk about the longest plank exercise record, we aren't just talking about fitness. We’re talking about a strange, masochistic corner of human endurance where the battle is entirely inside the skull.
It’s honestly wild to think about.
The current world record isn't measured in minutes. It’s measured in a full workday. Josef Šálek, a therapist from the Czech Republic, stayed in a functional plank for 9 hours, 38 minutes, and 47 seconds in 2023. Think about that. You could fly from New York to London and still have time for a nap, and this guy would still be holding his core tight. He broke the previous record held by Daniel Scali, who managed 9 hours and 30 minutes.
The Brutal Reality of the Longest Plank Exercise Record
People think the plank is a core exercise. It’s not. Not at this level. After the first hour, your abdominals are basically numb. The real pain migrates. It goes to the shoulders, the toes, and the mind. Daniel Scali, who held the record before Šálek, actually suffers from Complex Regional Pain Syndrome (CRPS). His left arm is in near-constant pain. For him, the longest plank exercise record wasn't just a fitness goal; it was a way to prove that his condition didn't own him.
He vomited several times during his attempt.
Imagine staying in a rigid position while your body is actively trying to purge itself. That’s the level of grit we're talking about here.
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The Guinness World Records officials are notoriously strict. You can't just sag your hips or hike your butt into the air to catch a break. Your body has to be a straight line. If your knees touch or your form breaks, the clock stops. It’s a binary game: you are either planking or you are failing.
Why Do We Even Care About These Numbers?
Honestly, the "average" person shouldn't care about nine hours. If you’re doing a plank for more than two or three minutes in the gym, you’re probably wasting your time. Most kinesiologists, including Dr. Stuart McGill, one of the world's leading experts on spine mechanics, argue that long-duration planks are diminishing returns for back health. McGill often suggests the "Big Three" exercises and focuses on stiffening the torso, but he rarely advocates for holding a plank until the sun sets.
So, why do people do it?
- Mental Callousing: It’s a David Goggins-style "cookie jar" moment.
- Body Awareness: You learn exactly where your weaknesses are.
- Pure Ego: Let's be real, having a world record is a hell of a conversation starter.
The Women’s Record is Just as Insane
We can't talk about the longest plank exercise record without mentioning Dana Glowacka. In 2019, she held a plank for 4 hours, 19 minutes, and 55 seconds. She’s a yoga instructor, which makes sense. You need that kind of isometric familiarity. But more recently, in 2024, L'Heureux (DonnaJean Wilde) smashed the record by staying up for 4 hours, 30 minutes, and 11 seconds.
She’s 58 years old.
Think about your 50s. Most people are worried about their knees cracking when they stand up from a chair. She spent four and a half hours supporting her entire body weight on her forearms. She credited her success to planking while watching movies or doing her master’s degree work. It’s a lifestyle, basically.
What Most People Get Wrong About Plank Form
If you want to even sniff a personal best, you have to stop "just hanging out" in the position. Most gym-goers do what I call the "Banana Sag." Their lower back arches, their hip flexors take over, and they’re basically just hanging on their spine.
That's how you get hurt.
To do it right—the way the record holders do—you have to engage the "hollow body" position.
- Tuck your tailbone.
- Squeeze your glutes like you're trying to crack a walnut.
- Push the floor away so your shoulder blades don't "wing."
- Breathe through your nose.
If you do a plank correctly, you should be shaking in 30 seconds. If you can go for five minutes easily, you’re likely cheating the tension.
The Psychology of Staying Still
The hardest part isn't the muscle burn. It’s the boredom. When Josef Šálek was going for the longest plank exercise record, he didn't just stare at the floor. These athletes use techniques like "associative" and "dissociative" thinking.
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Some focus intensely on the muscle fiber—the "burn"—which is associative. Others go somewhere else entirely. They solve math problems in their head. They replay entire movies. They meditate. When you are six hours deep, the passage of time becomes an enemy. You can't look at the clock. If you look at the clock and realize only three minutes have passed since you last checked, you’ll break mentally.
How to Actually Improve Your Plank Time
You aren't going to hit nine hours. Sorry. But if you want to go from one minute to five, there’s a formula.
First, stop doing planks every day. Your core is a muscle group like any other; it needs recovery. If you blast your transverse abdominis daily, you're just asking for a strain. Instead, work on "weighted carries." Pick up a heavy dumbbell in one hand and walk for 40 yards without letting your body tilt. That’s a functional plank while moving.
Second, use the "interval" method.
Instead of one long, crappy plank, do five sets of 30 seconds with max tension.
Push.
Harder.
Then rest.
Gradually increase the "on" time. This builds the neurological stamina required for the longest plank exercise record attempts without the injury risk of poor form during fatigue.
The Evolution of the Record
It’s interesting to see how far this has come. Back in 2011, the record was a "mere" 1 hour and 20 minutes, set by George Hood. Hood, a former DEA agent, eventually pushed it to 8 hours and 15 minutes when he was 62 years old.
The record keeps jumping by massive margins. This suggests that we haven't actually found the human limit yet. It’s not like the 100m sprint where we are fighting for hundredths of a second. We’re still seeing jumps of thirty minutes or an hour. It’s an arms race of mental toughness.
Actionable Steps for Your Own Core Journey
Don't go for the world record today. You'll end up at the physical therapist. If you're serious about improving your core stability and testing your own limits, follow this progression:
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Phase 1: The Technical Foundation
Before you time yourself, film yourself. If your hips are dipping below your shoulders, stop the clock. That is your current limit. Practice the "cat-cow" stretch to understand pelvic tilt. You want a "posterior pelvic tilt" during your plank.
Phase 2: Short-Burst Tension
Try the "RKC Plank." It's a version where you actively pull your elbows toward your toes and squeeze your quads and glutes as hard as possible. You won't last 60 seconds. This builds the raw strength that makes long-duration planks feel easier later.
Phase 3: The Mental Ladder
Once your form is perfect, add 10 seconds to your "clean" plank every week. Use a focal point on the floor. Don't listen to high-tempo music; it spikes your heart rate. Listen to something steady or nothing at all. Control your nervous system.
The longest plank exercise record is a testament to the fact that the body usually gives up long after the mind does. Whether it's Josef Šálek’s nine-hour marathon or your quest to hit a solid three minutes, the mechanics remain the same: breathe, squeeze, and refuse to drop.
Start by mastering the first 60 seconds with perfect, unwavering tension. Only then should you look at the clock.