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.
Updated
Primary muscles: Core. Equipment: Bodyweight.
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.
Track this exercise in the SmartReps app
Log sets, reps and weight, and follow your progress with the free workout tracker for iOS and Android. AI coaching is available with SmartReps Pro.
Log this exercise in SmartReps
