Plank
- Muscle group
- Abdomen
- Primary muscles
- Abs
- Secondary muscles
- Glutes, Obliques
- Begin by placing your forearms on the floor, with your elbows aligned directly under your shoulders and arms parallel to your body.
- Extend your legs back and lift your hips until your body forms a straight line from your head to your heels.
- Brace your core, squeeze your glutes, and hold this position for the desired duration. Remember to breathe steadily and avoid letting your hips sag.
Tips
- Press your forearms firmly into the floor and push your body slightly back through your heels to create full-body tension from head to toe.
- Tuck your pelvis slightly so your lower back stays neutral rather than arching toward the floor.
- Keep your gaze directed at the floor just in front of your hands so your head stays in line with your spine.
Common mistakes
- The hips rise into the air, forming an inverted V shape instead of a straight line from head to heels.
- The hips sag toward the floor, causing the lower back to arch noticeably.
- The head drops or juts forward, breaking the straight line of the spine through the neck.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
