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🎯 Core Beginner

Plank

An isometric core exercise that builds stability and endurance.

Muscle Groups

Abs Obliques Lower Back Shoulders

The plank is a fundamental core exercise that strengthens the entire midsection while also engaging the shoulders and glutes.

How to Perform

  1. Position: Start in a push-up position, then lower to your forearms. Elbows should be directly under shoulders.

  2. Align: Keep your body in a straight line from head to heels.

  3. Engage: Squeeze your abs, glutes, and quads. Don’t let your hips sag or pike up.

  4. Hold: Maintain the position for the desired time while breathing normally.

Tips

  • Look at the floor to keep your neck neutral
  • Don’t hold your breath
  • Squeeze your glutes to help maintain alignment
  • Start with shorter holds and build up over time

Variations

  • Side Plank: Targets obliques
  • Plank with Shoulder Taps: Adds anti-rotation challenge
  • Elevated Plank: Easier modification with hands on bench
  • Weighted Plank: Add a plate on your back for advanced training

Common Mistakes

  • Hips sagging toward the floor
  • Hips piking up too high
  • Holding breath
  • Looking up (straining neck)