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Plank

An isometric core exercise that strengthens the abdominal muscles, lower back, and shoulders by maintaining a static position similar to the top of a push-up.

Exercise Overview

Category

Isometric Calisthenics

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Start in a push-up position with hands directly under your shoulders and body forming a straight line from head to heels. Hold this position while engaging your core muscles and maintaining proper alignment.

Starting Position

Begin in a high plank position with hands placed directly under shoulders, body forming a straight line from head to heels, and core engaged.

Finishing Position

Maintain the same position throughout the exercise, keeping the straight body alignment and engaged core muscles.

Form Cues

Keep your core tight, maintain straight body line, breathe steadily, don't let hips sag, engage your glutes

Common Mistakes

Sagging hips, raised buttocks, poor hand placement, holding breath, arching lower back

Progression Tips

Increase hold time, add movement variations, perform side planks, try forearm planks, add leg lifts.

Regression Tips

Perform knee planks, reduce hold time, use elevated surface, focus on form over duration, try wall planks.

Safety Notes

Maintain proper form to avoid lower back strain. Stop if you experience pain in wrists, shoulders, or lower back. Keep your core engaged throughout the exercise.