Plank
The plank is a static isometric core exercise that strengthens the entire abdominal wall, lower back, and shoulders. It improves core stability, posture, and overall spinal alignment.
Count your Plank reps with AIFree in your browser — no app, no equipmentHow to Do Plank
- Start on the floor on your elbows and knees, placing your forearms directly under your shoulders with your hands flat or clasped.
- Extend your legs straight behind you, tucking your toes, and lift your knees so your body forms a straight line from head to heels.
- Engage your core by pulling your belly button toward your spine and squeezing your glutes and quads to stabilize your pelvis.
- Keep your neck in a neutral position by looking at a spot on the floor about a foot in front of your hands.
- Hold this position while breathing deeply and evenly, ensuring your hips do not sag or lift.
Muscles worked
Rectus AbdominisTransverse AbdominisObliquesErector SpinaeAnterior Deltoids
Form tips
- Actively push the floor away through your forearms to prevent your shoulder blades from collapsing.
- Keep your glutes and quadriceps fully contracted to help maintain a neutral pelvis and relieve pressure on the lower back.
- Focus on diaphragmatic breathing rather than holding your breath to maintain intra-abdominal pressure.
Common mistakes
- Allowing the hips to sag toward the floor, which places excessive hyperextension stress on the lumbar spine.
- Piking the hips too high in the air, which shifts the workload away from the core and onto the shoulders.
- Looking forward or up, which strains the cervical spine and disrupts neutral body alignment.
FAQ
How long should I hold a plank and how many sets should I do?
Aim for 3 to 4 sets of 20 to 60 seconds. Focus on maintaining perfect form; if your hips begin to sag, terminate the set immediately.
Is it better to do a forearm plank or a high plank?
Both are effective, but the forearm plank recruits more core activation because the angle of your body is lower, while the high plank places more demand on the shoulders, triceps, and wrists.
How can I make the plank easier if I cannot hold it for 20 seconds?
You can modify the exercise by performing a knee plank, keeping your knees on the floor while maintaining a straight line from your head to your knees.
