StrengthBeginner
Plank
An isometric core exercise performed face-down on forearms and toes. Builds endurance in the deep stabilizers of the trunk and teaches full-body tension.
How to do it
- 1Forearms on the floor, elbows directly under shoulders
- 2Set a straight line from head to heels
- 3Squeeze glutes and brace core like you're about to be punched
- 4Breathe steadily — don't hold your breath
Common mistakes
- Hips piking up toward the ceiling
- Lower back sagging toward the floor
- Looking up instead of keeping a neutral neck
Muscles worked
coreshouldersglutesquadriceps
Variations
Easier
Knee plank
Harder
Weighted plank or long-lever plank (arms extended forward)
Used in
Related exercises
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