How to do the Plank
Set your forearms on the floor under your shoulders and extend your legs behind you, resting on your toes. Form a straight line from your head to your heels — no sagging hips and no piking up. Brace your abs as if bracing to be poked in the stomach, squeeze your glutes, and breathe steadily while you hold the position.
Common mistakes to avoid
- Sagging hips. Hold a straight line by bracing your abs and glutes the whole time.
- Piking your hips up. Don’t turn it into an upside-down V — keep the line flat.
- Holding your breath. Breathe steadily; the brace comes from your muscles, not held air.
- Dropping your head. Keep your neck neutral with your eyes on the floor.
Tips and who it’s for
The plank builds the anti-extension core strength that protects your spine in nearly every other lift, and it needs no equipment. Start with short holds and add time as you get stronger; for an oblique challenge, try the side plank.
