How to do the Plank, step by step
- Place your forearms under your shoulders.
- Set your feet hip-width apart on your toes.
- Bring your body into a straight line from head to heels.
- Squeeze your abs and glutes.
- Hold the position and breathe steadily.
Common mistakes and how to fix them
- Hips saggingsqueeze your glutes and abs.
- Hips too highflatten out into one line.
- Head droopingeyes on the floor, neck long.
How to scale the Plank
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- On your knees
- Hands on a box
- Shorter intervals
Also known as
Front plank
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.