What is Plank?

The plank is a static bodyweight hold that builds core stability by bracing the abs, shoulders, and upper back. Performed on forearms or hands, it improves posture and balance. Difficulty: Easy — suitable for beginners but requires proper alignment and progressive holds to avoid strain.

How to Do Plank

  1. Set up position: Lie face down, place forearms on the floor with elbows under shoulders and hands shoulder-width apart; tuck toes and lift into a straight line.
  2. Align your spine: Keep a neutral neck by looking slightly ahead; maintain a straight line from heels to head, avoiding sagging hips or a rounded upper back.
  3. Brace your core: Draw your navel toward your spine, tighten the abdominal wall and squeeze glutes to protect the lower back while continuing to breathe steadily.
  4. Hold with control: Hold the plank for a set time focusing on form; start with 20–30 seconds and increase gradually as endurance and form improve.
  5. Finish and rest: Lower knees to the floor and rest in child's pose or seated position; assess any shoulder or low-back discomfort before repeating.

Muscle Groups

Core, Shoulders, Back

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the plank?

The plank strengthens the deep core muscles, improves spinal stability, posture, and shoulder endurance, and transfers to better performance in lifts and daily activities. It also helps reduce lower-back pain when done with correct alignment and progressive loading.

What are common plank mistakes?

Common mistakes include sagging hips, raised buttocks, holding breath, tensing the neck, and incorrect elbow placement. These faults reduce effectiveness and increase injury risk. Fix by resetting alignment, engaging abs and glutes, and using shorter holds with perfect form.

How do I progress or modify the plank?

Modify by performing the plank on knees or elevating hands for less load. Progress with longer holds, single-leg raises, weighted vests, or dynamic variations like plank shoulder taps and side planks. Gradually increase difficulty while maintaining strict form and breathing.