Plank
A plank is a bodyweight hold that trains your abs and deeper core muscles to keep your body straight, with your shoulders and glutes working too.
How it moves
Elbows under your shouldersCore working. A simplified figure, not a full form check.
- Main muscle
- Abs
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 holds of 20 to 45 seconds
Written by WellPath FusionLast updated
- Set your elbows. Lie face down and place your elbows directly under your shoulders, forearms on the floor.
- Lift up. Tuck your toes and lift your body so you are resting on your forearms and toes.
- Make a straight line. Keep your head, hips and heels in line.
- Brace. Tighten your stomach as if about to be prodded, and squeeze your glutes.
- Breathe and hold. Keep breathing steadily for the whole hold, then lower to the floor.
What are the most common mistakes?
- Hips too high or too low. Aim for one straight line from head to heels.
- Holding your breath. Breathe slowly throughout.
- Holding too long with poor form. A shorter hold done well beats a long one that sags.
How can you make it easier or harder?
Make it easier
Rest on your knees instead of your toes, keeping a straight line from head to knees.
Make it harder
Lift one foot off the floor, or reach one arm forward while you hold.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
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