Core Beginner
Plank
Bodyweight
Abstract movement graphic. Follow the written steps below.
How to perform
Place your forearms on the floor with elbows below your shoulders.
Step the feet back and lift your hips to form a long line through the body.
Brace your abdomen and breathe while holding that position.
Lower your knees when you can no longer keep the position; use a knee-supported version if needed.
Key cues
- Keep ribs and pelvis aligned.
- Keep breathing.
- End the hold before the hips start to sag.
Common mistakes
- Holding the breath for the whole set.
- Lifting the hips very high.
- Continuing after the lower back starts to arch.
Alternatives
Other ways to move.
Related options with different demands. Choose the one that fits your equipment and experience.