Plank
Technique guide
Set-up
- Rest on your forearms, elbows under your shoulders.
- Step your feet back so your body forms a straight line.
How to do it
- Hold the position for the prescribed time.
- Breathe steadily throughout.
Coaching cues
- Squeeze your glutes and brace your stomach.
- Keep your head in line with your body.
Common mistakes
- Letting the hips sag.
- Pushing the hips high in the air.
- Holding your breath.
Safety
- If your lower back aches, drop to your knees or shorten the hold.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Build your free muscle program
Pick your level and get a full week of training, ready to log. Free, no sign-up.