bodyweight·accessory
Plank
coreshouldersglutesquads
How to
The technique.
- 01
Start on your forearms and toes, with elbows directly under your shoulders.
- 02
Keep your body in a straight line from head to heels, avoiding sagging or piking.
- 03
Engage your core, squeezing your glutes and quads.
- 04
Breathe deeply and hold this position for the desired duration.
- 05
Ensure your neck is neutral, looking down at the floor.
Common mistakes
What goes wrong.
- ×Sagging hips towards the floor, losing core engagement.
- ×Piking hips up towards the ceiling, reducing core work.
- ×Rounding the upper back, compromising spinal alignment.
- ×Holding breath, increasing internal pressure unnecessarily.
- ×Letting shoulders creep up to the ears.
Build a program around this
Your program.
Your body.
Your weights.
A 60-second quiz and we’ll generate a periodized program featuring Plank — plus everything that complements it.
Take the 60-second quizRelated exercises