How to Do a Plank

Core, shoulders · Bodyweight · By Coach Melo, ISSA Certified Personal Trainer

The plank is an isometric core exercise that strengthens your abs, shoulders and glutes together. It teaches you to hold a rigid, neutral spine, which carries over to nearly every other lift.

Quick form cues

• Elbows directly under your shoulders
• Squeeze your glutes and abs
• Breathe steadily and do not let your hips sag

Suggested start: 3 holds of 45 seconds. Stop if anything hurts, and ask Coach Melo to adjust it for you.

Step-by-step instructions

1. 1Place your forearms on the floor with your elbows directly under your shoulders.
2. 2Step your feet back so your body forms a straight line from your head to your heels.
3. 3Squeeze your glutes, quads and abs, and push your forearms into the floor.
4. 4Keep your neck neutral, looking at the floor just in front of your hands.
5. 5Breathe steadily and hold for 45 seconds.

Common mistakes and fixes

• Hips sagging toward the floor

  Squeeze your glutes and tuck your pelvis slightly. End the set if you cannot hold the line.

• Hips piked high in the air

  Lower your hips until your body is straight from head to heels.

• Holding your breath

  Take slow breaths in and out while staying braced.

• Craning your neck up

  Keep your neck in line with your spine.

Make it easier

Do the plank from your knees, on a raised surface, or in shorter holds of 15 to 20 seconds with more sets.

Related exercises

• Push-ups
• Glute Bridge
• Bodyweight Squat
• All 27 exercises