Also known as: forearm hold, elbow hold, front hold, core hold, isometric core hold

What is Plank?

A plank is an isometric core hold performed on forearms and toes that builds core, shoulder and upper-back strength. It’s an easy-level exercise that improves posture and endurance when held with neutral spine and tight abs.

How to Do Plank

  1. Assume forearm position: Start on knees, lower forearms with elbows under shoulders and hands shoulder-width; forearms parallel and palms flat or clasped for stability.
  2. Step back feet: Step your feet back one at a time until your body forms a straight line from heels to head, toes grounded and feet hip-width.
  3. Engage core: Draw your belly button toward your spine, squeeze glutes and brace abs; avoid sagging hips or raised buttocks to protect the lower back.
  4. Hold steady gaze: Keep neck neutral and gaze slightly ahead on the floor; resist looking up or down to maintain a straight line and reduce neck strain.
  5. Breathe and time: Breathe evenly throughout the hold; start with 20-30 seconds, increase duration gradually while maintaining form, and stop if pain occurs.

Muscle Groups

Back, Core, Shoulders

Description

Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart.

If someone looked at you from the side, your arms would form a 90-degree angle. Step your feet back, one at a time.

Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face.

Now, tighten your abs and hold.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the plank?

The plank strengthens the entire core, improves spinal stability, posture and shoulder endurance. It transfers to better balance and reduced low-back pain when done correctly, and requires no equipment, making it efficient for most trainees.

What common mistakes should I avoid when planking?

Common mistakes include sagging hips, lifted hips, holding your breath and looking up or down. These errors stress the lower back and neck. Maintain a neutral spine, engaged core and steady breathing for safe, effective holds.

How can I progress or modify the plank?

To progress, increase hold time, add single-leg lifts, do elevated plank-to-push-up transitions, or add weight. To modify, perform knee holds, wall holds or incline forearm holds. Always keep form before increasing difficulty.