Plank

How to Perform

1. Start face-down on the floor and place your forearms on the ground with elbows directly beneath your shoulders
2. Curl your toes under and lift your body off the floor so that only your forearms and toes are in contact with the ground
3. Keep your body in a perfectly straight line from head to heels
4. Engage your core by pulling your belly button toward your spine, squeeze your glutes, and brace as if someone were about to push you
5. Hold this position for the target duration while breathing steadily
6. Lower yourself back to the ground to rest, then repeat for the desired number of sets

Form Cues

Do:

• Keep your body in a straight line; imagine a broomstick along your spine
• Actively squeeze your glutes and quads to support the position
• Breathe steadily and deeply; do not hold your breath
• Keep your neck neutral by looking at the floor between your forearms

Don't:

• Let your hips sag toward the floor, which puts stress on the lower back
• Pike your hips up high; your body should be a straight line, not an inverted V
• Clasp your hands together, which can cause internal shoulder rotation
• Hold your breath

Progressions

Build up to holding a plank for 60 seconds for 3 sets with perfect form. Once this is comfortable, progress to the hollow body hold, which demands greater core activation with the arms and legs extended. You can also try side planks, plank shoulder taps, or body saw planks for variation.

Common Mistakes

• Sagging hips: The most common error; if your hips drop, the lower back takes over and the core disengages
• Piking hips too high: Going too far in the other direction also reduces core activation
• Holding breath: Breathe normally; the ability to brace your core while breathing is a skill worth developing
• Looking forward: Craning your neck up can strain the cervical spine; keep your gaze on the floor