Plank
Elbows under shoulders, body in a straight line. Brace core, squeeze glutes, keep neck neutral; don't sag or pike. Hold steady to build core and shoulder strength.
Muscles worked
Primary
Equipment
How to do it
- Set elbows under shoulders and step the feet back.
- Brace the core so ribs and pelvis stay stacked.
- Push the floor away lightly through the forearms.
- Hold a straight line from ears to ankles.
- Keep breathing without letting the low back sag.
- Stop the set when the position changes.
Watch for
- Hips sagging toward the floor.
- Hips piked high to make the hold easier.
- Holding the breath for the whole set.
Breathing
Take short controlled breaths while keeping the brace.
Tip
A shorter perfect hold is more useful than a long hold with a sagging low back.
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