Core · Coached in Recomp

Plank

The plank is a beginner core exercise for your core, using just your body weight.

Main muscles
Core
Equipment
Body weight
Level
Beginner
Plank, starting position
Start
Plank, end position
Finish

Setup

Forearms on the floor, elbows under shoulders, legs straight behind you.

How to do it

  1. Lift your body into a straight line from head to heels.
  2. Squeeze your glutes and brace.
  3. Hold.

Coaching cues

  • Ribs down, glutes tight.
  • Push the floor away with your forearms.

Common mistakes

  • Hips sagging or piking up.
  • Holding your breath.

Breathing

Short, steady breaths behind a braced stomach. Never hold your breath.

Make it easier or harder

EasierDead bug HarderSide plank

Alternatives to the plank

Bird dog Body weight Dead bug Body weight Side plank Body weight Cable crunch Cable stack Farmer carry Dumbbells Pallof press Cable stack