Exercises / Plank

Plank

Also known as: Front plank, Forearm plank, High plank

A rigid prone brace on the elbows or hands. The body stays in one line from head to heels.

Primary muscles
Core
Secondary muscles
Glutes (gluteus maximus), Back (erector spinae), Shoulders
Equipment
Bodyweight (floor; elbows or hands)
Pattern
Core
Difficulty
Beginner
Line diagram of a Plank.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Side view of a high plank, body in one line.
Plank.jpg by Jaykayfit, CC BY-SA 3.0. Via Wikimedia Commons. License: CC BY-SA (share-alike). Source.
Outdoor class photograph of forearm planks.
Forearm Plank Phalakasana variant (outdoor class).jpg by Andrea Coach G, CC BY-SA 4.0. Via Wikimedia Commons. License: CC BY-SA (share-alike). Source.

Cues

  1. Set the elbows or hands under the shoulders and make one line from head to heels.
  2. Squeeze the glutes and brace so the hips neither sag nor pike.
  3. Keep the neck in line with the spine; look at the floor, not the wall.
  4. Push the floor away so the shoulder blades stay set, not slumped.
  5. Breathe; do not hold a rigid breath until the position collapses.

Common mistakes

  • Hips sagging so the low back hangs.
  • Piking the hips up into a down-dog shape.
  • Dumping into the shoulders with the blades winged.

Safety

  • If the low back sags, drop to the knees or shorten the set.
  • Stop if you feel sharp pain in the low back or shoulders.