Exercise
Plank
IntermediateFull-body isometric hold that builds shoulder, core, and leg integration.
Setup instructions
Begin on hands and knees, then step feet back to a long line. Place wrists under shoulders and press the heels back. Engage the abdominals and glutes.
Breathing cues
Breathe steadily; do not hold the breath during the hold.
Movement steps
- 1Hold the plank with ears, shoulders, hips, and heels aligned.
- 2Breathe steadily without sagging the hips.
- 3Maintain length through the crown and heels.
- 4Lower to knees when form fades.
Common mistakes
Sagging hips; lifting the hips too high; locking the elbows; holding the breath.
Safety notes
Use knee plank for wrist or shoulder limitations. Stop for sharp joint pain.
Connections
Related exercises
FAQs
Is Plank beginner-friendly?
A knee plank can be beginner-friendly; full plank is often intermediate.
What muscles does Plank work?
Core and glutes stabilise the line; shoulders and arms support body weight.
What is Plank good for?
It builds integrated trunk and shoulder endurance for functional strength.
How long should I hold Plank?
Hold only as long as alignment stays clear; quality beats duration.