Plank

Technique

Place your forearms on the floor with elbows under your shoulders. Hold your body in a straight line from head to heels. Squeeze your glutes and brace your core to prevent your hips from sagging or rising. Breathe steadily and hold the position.

Steps

1. Place your forearms on the floor with your elbows under your shoulders
2. Extend your legs and balance on your toes
3. Align your head, torso, hips, and heels in a straight line
4. Squeeze your glutes and brace your core
5. Breathe steadily while holding the position

Common mistakes

• Letting the hips sag toward the floor
• Raising the hips above the line of the body
• Placing the elbows too far in front of the shoulders
• Lifting or excessively tucking the head

Variations

• High plank
• Knee plank
• Side plank
• Feet-elevated plank

FAQ