- Feels in
- Core, shoulder girdle, posture
- Needed
- Nothing
Step by step
- 1Support yourself on your forearms, elbows under your shoulders.
- 2Set your toes down and lift your hips into one line with your torso.
- 3Brace your abs and glutes and keep breathing calmly.
- 4End the set as soon as the line breaks, not when the time is up.
Watch for
- Brace your abs as if for a punch
- Squeeze your glutes
- Keep breathing calmly
Common mistakes
- Letting your hips sag.
- Holding your breath and sitting out the set with broken posture.
Too heavy
Plank on your knees or with your hands on a bench.
Too light
Lift one foot, or have a weight placed on your upper back.
Injury prevention —
Do not let your hips sag or stick up. Quality of posture matters more than duration.
Frequently asked questions
Which muscles does the Plank train?
Core, shoulder girdle, posture
What do you need for the Plank?
Nothing
What are common mistakes in the Plank?
Letting your hips sag. Holding your breath and sitting out the set with broken posture.
What if the Plank is too hard?
Plank on your knees or with your hands on a bench.
How do you make the Plank harder?
Lift one foot, or have a weight placed on your upper back.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
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