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Plank
beginnerCore · Core, shoulders · Bodyweight
An isometric core exercise that builds full-body bracing strength.
How to do it
- Set up on your forearms and toes, elbows under your shoulders.
- Squeeze your glutes and brace your abs so your body forms a straight line.
- Hold the position, breathing steadily, without letting your hips sag or pike.
- Release after the target time.
Coaching tips
- Think about tucking your pelvis slightly to flatten your lower back.
- Keep your neck neutral by looking at the floor just ahead of your hands.
- Squeeze everything — glutes, quads, abs — for a true full-body brace.
Common mistakes
- Letting the hips sag toward the floor.
- Piking the hips up to relieve tension (making it easier).
- Holding your breath instead of breathing steadily.