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Plank

Equipment

No Equipment Needed

Muscle Group

Core

Setup

Use a mat on a flat, non-slip surface. Planks are about quality and positioning—set up so you can hold strong form without shaking through your low back or shoulders.

Starting Position

Start in a forearm plank (or high plank if that’s the variation you use). For a forearm plank, place elbows directly under shoulders with forearms parallel. Set feet about hip-width (wider for more stability). Brace your core, tuck your pelvis slightly (avoid low-back arch), and squeeze glutes so your body forms a straight line from head to heels. Keep your neck neutral and gaze down.

Execution

Breathe steadily and maintain full-body tension. Keep ribs down, glutes tight, and shoulders stable (don’t shrug). Hold the position for the prescribed time without letting hips sag or pike up. If form breaks, stop, reset, and continue with shorter holds.

Tips on doing this exercise

Think “ribs down, glutes tight”—this locks in a strong plank.

Widen feet for stability; narrow feet as you get stronger.

Push the floor away to keep shoulders stable and avoid sinking.

Quality beats duration—stop before your low back takes over.

To progress: increase time slowly, add a pause breathing pattern, or add controlled shoulder taps (only if hips stay level).

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Common Mistakes

Hips sagging and low back arching (loss of core control)

Hips piking too high (turns it into a different exercise)

Shrugging shoulders up toward ears or collapsing into the shoulders

Holding breath instead of steady controlled breathing

Letting head drop or craning the neck upward

Feet too narrow causing excessive side-to-side wobble

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Recommended Ranges

Core endurance: 3–5 sets of 20–60 seconds (perfect form)

Strength/stability: 4–6 sets of 10–30 seconds (max tension, higher quality)

Beginner: 2–4 sets of 10–30 seconds, building gradually
Rest 30–90 seconds between sets.

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