Plank

How to Perform the Plank

Start in a push-up position, then lower yourself onto your forearms with your elbows directly beneath your shoulders. Your body should form a straight line from head to heels. Engage your core by bracing your abdominals as if expecting a punch, squeeze your glutes, and keep your spine in a neutral position. Hold this position for the prescribed duration while breathing steadily throughout the hold.

Muscle Activation

The plank is a comprehensive isometric core exercise. The rectus abdominis and transverse abdominis work to resist extension of the lumbar spine. The obliques prevent lateral flexion and rotation. The erector spinae maintains spinal stability from the posterior side. The hip flexors, quadriceps, and shoulder stabilizers all contribute to maintaining the position, making it a true total-body stability exercise.

Common Mistakes

• Letting the hips sag toward the floor, which places stress on the lower back and reduces core activation.
• Hiking the hips too high, creating a tent position that makes the exercise easier.
• Looking up or forward, which strains the neck. Keep the head neutral by looking at the floor.
• Holding the breath instead of breathing steadily, which increases blood pressure and reduces endurance.

Variations

Side planks target the obliques specifically. RKC planks involve maximum total-body tension for shorter durations. Plank with leg lifts add a dynamic component and challenge hip stability. Weighted planks with a plate on the back increase the difficulty for advanced trainees. Plank walkouts from standing add a dynamic element.

Programming Tips

Hold planks for 30-60 seconds for 3-4 sets. Once you can hold for 60 seconds with good form, progress to harder variations rather than simply holding longer. The RKC plank, which involves maximum tension, is far more challenging and effective than holding a relaxed plank for extended periods. Include plank variations 2-3 times per week as part of your core training.