Plank

How to do the Plank

1. Position yourself face-down on the floor, then prop your upper body up on your forearms with elbows directly beneath your shoulders.
2. Extend your legs behind you and tuck your toes under so only your forearms and toes contact the ground.
3. Engage your core and squeeze your glutes to lift your hips until your body forms a straight line from head to heels.
4. Keep your neck neutral by looking at a spot on the floor about a foot in front of your hands.
5. Hold this position while breathing steadily for the prescribed duration.

Form tips

• Keep your hips level with your shoulders by actively bracing your abs and glutes rather than letting your lower back sag.
• Press your forearms firmly into the ground and pull your elbows toward your feet to engage your lats and stabilize your shoulders.
• Maintain a posterior pelvic tilt by tucking your tailbone slightly under to prevent excessive arching in your lower back.

Common mistakes

• Letting hips sag toward the floor: this places excessive stress on the lower back and reduces core engagement.
• Raising hips too high: this shortens the lever arm and makes the exercise easier while reducing abs activation.
• Holding your breath: this increases internal pressure unnecessarily and reduces time under tension due to early fatigue.

Sets and reps

For core endurance, perform 3 to 5 sets of 20 to 60 seconds, while for building strength and stability, use 3 to 4 sets of maximum duration holds with proper form.

Frequently asked questions

How long should I hold a plank?

Beginners should aim for 20 to 30 seconds with perfect form, while more advanced lifters can hold for 60 seconds or longer. Focus on maintaining a straight body line rather than chasing longer times with poor form.

Should my elbows be directly under my shoulders in a plank?

Yes, your elbows should be positioned directly beneath your shoulders to create optimal shoulder stability and force distribution. Placing them too far forward or back can compromise shoulder position and make the hold less effective.

Why do my shoulders hurt during planks?

Shoulder discomfort often occurs when you allow your shoulder blades to sag between your arms instead of actively pressing through your forearms. Engage your serratus anterior by pushing the floor away and maintaining scapular protraction throughout the hold.

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