Plank
Also called: front plank, forearm plank
Hold a straight body on your forearms and toes.
Holding a straight line: core working.
Main: core Also: shoulders, glutes
Simplified illustration. Follow the steps and cues for exact form.
- Main muscles
- core
- Equipment
- None
- Level
- First day in a gym
- Pattern
- Core
Wear and bring
- A mat or folded towel under your knees, back or hands.
Key cues
- Elbows under your shoulders.
- Squeeze your glutes and brace your stomach.
- Straight line from head to heels; breathe normally.
How to do it
- Lie face down, forearms on the floor, elbows under your shoulders.
- Lift your hips so your body is straight from head to heels.
- Hold for 20–30 seconds to start (or the time in your program), breathing normally. Stop early if your hips start to sag.
- Too hard? Do it on your knees.
Common mistakes
| Common mistake | Fix |
|---|---|
| Hips sag or pike up | Squeeze your glutes. End the set when you can't hold the line. |
| Holding your breath | Breathe in short breaths while keeping your stomach braced. |
Stop if
Stop if you feel sharp or pinching pain in your lower back or shoulders, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: lower back.
By equipment
No equipment needed, so this works the same with every setup.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.