Strength Training · Bodybuilding · Calisthenics
Plank
The plank is a forearm-and-toe hold that trains your abdominal muscles to keep your trunk steady and resist arching through your lower back.
- Beginner
- Low injury risk
- Rest 45 sec
How to do it
- Kneel on the mat with your forearms resting on it, elbows directly beneath your shoulders.
- Extend your legs behind you with your toes tucked against the floor.
- Hold your body in a straight line from your head to your heels.
- Lower your knees to the mat to end the hold.
Form cues
- Brace your belly.
- Squeeze your glutes.
- Keep breathing steadily.
- Push the floor away.
Common mistakes
- Letting your lower back sagGently draw the front of your pelvis toward your lower ribs to reduce the arch.
- Lifting your hips too highLower your pelvis until it lines up with your shoulders and heels.
- Craning your neck upwardLook at the space between your hands rather than ahead of you.
Safety
As fatigue builds, losing trunk support can irritate your lower back. Sustained pressure through your forearms can also aggravate sensitive elbows or shoulders.
- Use enough padding under your elbows to avoid uncomfortable pressure.
- End the hold when you can no longer maintain your position.
- Build your hold time gradually before adding external weight.
If you have shoulder or lower-back discomfort, try holding with your knees down; seek advice from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- 45 sec
Choose a duration you can complete with steady breathing and consistent body alignment.