Plank

The plank is a isolation static movement that primarily builds the Core, with help from the shoulders, glutes.

LevelBeginner
TypeIsolation / Static
GearBodyweight
XP Yield+200

How to perform it

  1. Set your forearms on the floor, elbows under your shoulders, legs extended behind you.
  2. Form a straight line from your head to your heels by bracing the core and squeezing the glutes.
  3. Tuck the pelvis slightly so the lower back does not sag.
  4. Hold the position while breathing steadily for the prescribed time.

Common mistakes

  • Letting the hips sag toward the floor and overarching the lower back.
  • Piking the hips up to make it easier.
  • Holding your breath instead of breathing steadily.

Sets & reps

3-4 sets of 30-60 second holds.

Variations

  • Side Plank
  • RKC Plank
  • Long-Lever Plank

Recommended gear

exercise mat

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