Exercise guide · Core & Abs

Plank

The plank is an isometric core hold. You brace your abs, glutes, and shoulders while keeping a straight line from head to heels on your forearms or hands—building endurance without spinal flexion.

Targets: Core
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Plank

Kneel on a mat. Place your forearms on the floor shoulder-width apart with your elbows directly under your shoulders (or start on your hands for a high plank).
Step your feet back one at a time until your body forms a straight line from head to heels.
Press your forearms or palms into the floor and keep your shoulders active—don't sink between them.
Brace your abs as if bracing for a light punch, squeeze your glutes, and keep your hips level with your shoulders.
Hold for your target time while breathing steadily through your nose or mouth.
Lower your knees to the mat to finish—don't let your hips collapse first.

Form cues

Keep a long neck—look at the floor slightly ahead of your hands
Keep hips level; imagine a drink balanced on your lower back
Turn your quads on; don't lock your knees into hyperextension
Push the floor away to keep your shoulders active

Common mistakes

Letting your hips sag toward the floor
Piking your hips up too high like a downward dog
Holding your breath for the entire hold
Placing your elbows too far in front of your shoulders

Muscles worked

Primary

Core

Secondary

None significant

Safety: Build your hold time gradually. Stop the set if you lose a straight line or feel pinching in your lower back.

Alternatives

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