Plank

Purpose

The plank is a fundamental core exercise that builds isometric strength in the abdominals, lower back, and shoulders while improving overall stability and posture.

Primary muscles worked: core, shoulders, glutes

Equipment needed: bodyweight

Difficulty level: beginner

Step-by-Step Technique

1. 1. Start in push-up position or on forearms
2. 2. Elbows under shoulders if on forearms, hands under shoulders if on hands
3. 3. Body in straight line from head to heels
4. 4. Engage core by pulling belly button toward spine
5. 5. Squeeze glutes and quadriceps
6. 6. Hold position without letting hips sag or rise
7. 7. Breathe steadily throughout

Common Mistakes to Avoid

• • Sagging hips toward floor
• • Piking hips up in air
• • Letting head drop or look up
• • Holding breath
• • Placing hands too far forward or back

Progressions

Start with easier variations and gradually progress to more challenging ones as you build strength:

1. 1. Knee plank
2. 2. Standard plank (hands or forearms)
3. 3. Shoulder taps plank
4. 4. Plank jacks
5. 5. Weighted plank (plate on back)
6. 6. Plank walk-ups
7. 7. Long lever plank (arms extended forward)

Exercise Demonstration