Strength Training · Calisthenics · Yoga
Plank Pose
Plank Pose is a straight-arm hold supported on your hands and toes. It trains your shoulders and core to keep your body steady in a straight line.
- Beginner
- Low injury risk
- Rest 45 sec
How to do it
- Start on all fours with your palms beneath your shoulders and your arms straight.
- Step your feet back one at a time until you are supported on your hands and toes.
- Hold your body in one line from your head to your heels.
- Lower your knees to the floor to finish.
Form cues
- Push the floor away.
- Squeeze your glutes gently.
- Keep breathing steadily.
Common mistakes
- Letting your lower back sagTighten your abdomen to draw your lower ribs toward your pelvis.
- Lifting your chinLook at the floor slightly ahead of your hands to keep your neck neutral.
- Raising your hips too highLower your hips until your torso slopes evenly toward your heels.
Safety
Sustained pressure can irritate your wrists or shoulders, especially as you fatigue. Losing trunk support can also cause lower-back discomfort.
- Use a firm, nonslip surface so your hands and feet stay secure.
- Spread your fingers to distribute pressure across your palms.
- End the hold when you can no longer maintain your position.
If you have wrist, shoulder, or back pain, use a knees-down version or ask a physiotherapist which modification is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- 45 sec
Build toward the top of the range before adding longer holds.