How to do a plank
The plank is a hold where you support your body on straight arms and toes, in one straight line from head to heels. It trains your core to resist sagging and also works your shoulders and glutes.
- Core
- No equipment
high plank, straight-arm plank, front plank
How to do it
- Kneel on the floor and place your hands directly under your shoulders, fingers spread.
- Step your feet back one at a time until your legs are straight and your toes hold you up.
- Squeeze your glutes and pull your belly button in so your body forms one line.
- Push the floor away so your upper back does not sink between your shoulder blades.
- Hold the position and breathe slowly, then lower your knees to finish.
Form cues
- Straight arms, hands under shoulders
- Body in one line
- Squeeze your glutes
Muscles worked
Main: core
Also: shoulders, glutes, chest, quads
Common mistakes
- Letting the hips sag toward the floor. Fix: Squeeze your glutes and tuck your pelvis slightly until your lower back feels flat.
- Piking the hips up high. Fix: Lower your hips until your shoulders, hips and heels line up.
- Holding your breath. Fix: Breathe slowly through your nose while you keep your belly tight.
- Looking forward and cranking the neck. Fix: Look at the floor just ahead of your hands.
Make it easier: Knee plank
Keep your hands under your shoulders but rest on your knees, with a straight line from head to knees.
Make it harder: Plank shoulder tap
From the plank, lift one hand at a time to tap the opposite shoulder without rocking your hips.
In a workout
Do 1 hold per round. Start with 20-30 seconds of good form and add time only when your hips stay level.
Safety: If you have wrist or shoulder pain, rest on your forearms instead, and stop if your lower back starts to ache.
Questions
How long should a beginner hold a plank?
Start with 20-30 seconds in good form. A shorter, straight plank is worth more than a long, sagging one.
Is a straight-arm plank better than a forearm plank?
Neither is better. The straight-arm plank works the shoulders more. The forearm plank is easier on the wrists.
What muscles does the plank work?
Mainly your core, with your shoulders, glutes and quads helping to hold the line.
