Plank
General guidance. This page has not been reviewed by a qualified professional yet.
A static hold on the forearms and toes that trains the trunk muscles to keep the body in one straight line.
How to do this exercise: PlankSetup · movement · load
- Set your position
For planks place forearms below shoulders; for side planks use one forearm and the sides of your feet. Knees down is easier.
- Make the movement
Raise hips and hold your body in one line. Breathe steadily and stop the hold when you can no longer keep position.
- Breathe and control the pace
Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Do not let the pelvis sag or hold your breath.
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Bodyweight
Main muscles
Abs
Supporting muscles
Obliques, Front deltoids, Glutes
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Lie face down and place your forearms on the floor with elbows under your shoulders.
- Lift your body onto your forearms and toes so your body forms a straight line.
- Tighten your abdomen and glutes and keep breathing normally.
- Hold for the planned time, then lower to the floor.
Common mistakes
- Letting the hips sag towards the floor.
- Raising the hips too high.
- Holding the breath.
Safety notes
- End the hold when you can no longer keep a straight line.
- Stop if you feel pain in the lower back.
Alternatives and variations
- Ab wheel rollout – Harder option