Plank

How to perform it

1. 1Preparation and positioning. Place the forearms parallel on the floor with the elbows approximately beneath the shoulders. Set the feet far enough back that the body can form one controlled line.
2. 2Starting position. Lift the knees and position the trunk from the head through the pelvis to the heels without deliberately flattening the spine. Keep the neck long and the gaze toward the floor.
3. 3Bracing phase. Create moderate circumferential trunk tension and squeeze the glutes lightly. The pelvis stays between excessive anterior tilt and aggressive posterior tucking.
4. 4Holding phase. Hold the forearm support while the shoulders remain stable and the ribs stay controlled over the pelvis. The position should be maintained without shifting the load into the lumbar spine.
5. 5Breathing and alignment. Breathe quietly through the hold rather than locking the breath. Keep the elbows, forearms, and feet in contact with the floor while the trunk remains level.
6. 6Safe release. End the hold by lowering the knees or stepping one foot forward at a time. Avoid collapsing the abdomen or dropping the hips onto the floor.
7. 7Valid hold. Count only the time during which the forearms and feet remain planted, the trunk stays within the defined line, and breathing remains controlled. A visible sag, pike, or repeated repositioning ends the set.

Common mistakes

• Lumbar sag

  Fix: Bring the ribs toward the pelvis and reduce the hold duration before the low back takes over.

• Piking the hips

  Fix: Move the pelvis slightly toward the floor while keeping the glutes and abdomen active.

• Shrugging into the neck

  Fix: Press the forearms down and keep the neck long without forcing the shoulders into a rigid position.

• Holding the breath

  Fix: Use short, quiet breaths and finish the set when breathing can no longer stay controlled.

Safety

• Use a pain-free forearm and shoulder position; modify the elbow angle or use a shorter hold if the shoulders cannot tolerate the support.
• For known spinal symptoms or poor trunk endurance, use a shorter submaximal hold and stop before alignment deteriorates; this record is not a rehabilitation prescription.
• A firm, non-slippery surface is required so the elbows and feet do not unexpectedly slide apart.
• Do not treat longer hold time as automatically better when it is achieved by lumbar extension, breath holding, or loss of control.

Progressions & alternatives

• regressionKnee-supported Forearm Plank— Reduce the external moment at the trunk so the alignment and breathing standard can be learned first.
• progressionLong-lever Plank— Increase the trunk moment by moving the elbows farther forward while preserving the same alignment standard.
• progressionAb Wheel Rollout— Adds dynamic anti-extension demands after the athlete can resist trunk extension without compensating.
• alternativeCable Anti-Extension Walkout— Provides a scalable anti-extension alternative when a cable setup is available and a dynamic task is preferred.