Core
Plank
- Kit
- No kit
- Works
- abs · deep core
- Also
- front delts · glutes · quads · chest
The plank is a straight-arm hold on your hands and toes, body locked in one line from head to heels. It trains your abs and deep trunk muscles to resist sagging while your shoulders carry part of your weight, which is the same job they do when you carry, push or run. It suits every level, because you control the difficulty with your body position rather than with load.
Form
How to do plank
- 1Set your hands on the floor directly under your shoulders, fingers spread, and step your feet back until your body is one straight line from head to heels.
- 2Push the floor away so your upper back is slightly rounded rather than sinking between your shoulder blades.
- 3Squeeze your glutes and tuck your hips slightly under so your lower back flattens, and hold your neck long by looking at the floor just ahead of your hands.
- 4Breathe in a steady rhythm through the hold, taking shallow breaths into your ribs rather than letting your belly drop.
- 5Hold that exact shape for the whole effort, then lower your knees to the floor to finish rather than letting your hips collapse first.
Watch for
Common mistakes
Hips sagging toward the floor so the lower back takes the strain.
Fix: Squeeze your glutes and tuck your hips under until your body is flat, and drop to your knees the moment you cannot hold it.
Hips riding high so the position turns into a rest.
Fix: Lower your hips until your shoulders, hips and heels form one line, and check it against a wall or mirror if you can.
Holding your breath and tensing your neck.
Fix: Keep your gaze on the floor, relax your jaw and breathe in a steady, shallow rhythm throughout.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.