Exercise Summary
Primary Muscle(s) Abdominals
Secondary Muscle(s) None
Equipment Bodyweight
Emphasis Isolation
Type Stationary

Plank Instructions

  • Rest your forearms on the ground and extend your legs behind you.
    • Palms facing down on the floor
  • Pending your personal anatomy, your forearm and upper arm form roughly a 90-degree angle.
  • Your feet and legs are together. This keeps your hips level.
    • Keep your heels together is a good cue to accomplish this.
    • Where your feet/legs are positioned affects the stimulus. 
  • Your weight is evenly distributed throughout your body. Not all the weight is on your elbows!
  • Keep a neutral spine.
    • Back is neither arched nor rounded.
  • Core is engaged. Your hips are not sagging.
  • There should be a straight lines from your ankles, knees, hips, torso, and shoulders. 
    • Abdominals & obliques are contracted.
    • Glutes are activated.
    • Shoulders are pinned back.
    • Eyes are focused on the floor, neck is in a neutral position


  • Aim for holding the proper position vs. seeing simply how long you can keep your knees/hips off the ground.
  • Don't crank your neck upward to look ahead. This is excess stress on your neck.
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