Plank
Form Cues
- 1
Start face down, resting on forearms with elbows under your shoulders.
- 2
Rise onto your toes, creating a straight line from head to heels.
- 3
Squeeze your glutes and brace your core as if bracing for a punch.
- 4
Keep your hips level — don't let them sag or pike up.
- 5
Look at the floor just in front of your hands to maintain neck neutrality.
- 6
Breathe steadily — don't hold your breath.
Common Mistakes
- ●
Hips sagging or piking — keep a rigid, straight body line.
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Holding breath — practice diaphragmatic breathing under tension.
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Elbows positioned too far forward — keep them under your shoulders.
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Looking up or forward — maintain neutral neck alignment.
Video guide coming soon
Equipment Variations
- ▸
High plank (push-up position) — shifts load to wrists and shoulders.
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Side plank — targets obliques.
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Plank with shoulder tap — adds anti-rotation demand.
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Stability ball plank — reduces base of support for more core challenge.
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