Exercise library
Plank
Core · Core
CoreIsolation
A front hold on the forearms that trains the trunk to stay rigid, the base of all core work.
- Difficulty
- Very easy
- Tracking
- Measured in time
Muscles worked
CoreShouldersGlutes
Equipment
Bodyweight
How to do it
- Lie face down and set your forearms on the floor with your elbows under your shoulders.
- Tuck your toes and lift your hips so your body forms one straight line from heels to head.
- Squeeze your glutes, tuck your ribs down and brace your stomach.
- Hold for the set time while breathing steadily, then lower your knees to finish.
Coaching cues
- Stop the hold when your hips start to sag, quality beats a long shaky time.
- Drop to your knees to make it easier while keeping the same straight line.