CoreBeginnerBodyweight

Plank

The plank is an isometric core exercise that builds endurance and stability in the abdominals, lower back, and shoulders. It's a foundational exercise that supports performance in nearly every other movement.

Primary Muscle

Core

Secondary Muscles

Shoulders

Step-by-Step Instructions

  1. 1

    Get into a push-up position with forearms on the ground.

  2. 2

    Keep your elbows directly under your shoulders.

  3. 3

    Maintain a straight line from your head to your heels.

  4. 4

    Engage your core by pulling your belly button toward your spine.

  5. 5

    Keep your hips level — don't let them sag or pike up.

  6. 6

    Hold for the prescribed time while breathing steadily.

Common Mistakes

  • ✗Letting the hips drop toward the floor.
  • ✗Pushing the hips too high into a pike position.
  • ✗Holding breath instead of breathing normally.
  • ✗Looking up instead of keeping a neutral neck.

Safety Tips

  • ✓Start with shorter holds and build up duration.
  • ✓Stop if you feel lower back pain.
  • ✓Squeeze your glutes to help maintain proper position.
  • ✓Modified plank on knees is fine for beginners.
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