Plank Exercise Guide

Plank single-position exercise illustration — **Single-position reference.** This AI-assisted illustration may show only one phase of the exercise. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.

Muscles worked Primary: Core Also: Shoulders

Required equipment: No equipment
Movement: Core brace
Level: Beginner

Before you start

Equipment and setup

A clear floor or exercise mat. Place the elbows under the shoulders, extend both legs, and set the feet at a width that lets the hips stay level.

Exercise-specific guidance

The written setup and steps on this page are tailored to this exact exercise variation.

Movement sequence

Place the elbows under the shoulders, extend the legs, and press the forearms into the floor.
Lift the knees and hips until the head, ribs, pelvis, and heels form one long line, then gently tighten the thighs and glutes.
Hold while breathing steadily; end the set before the low back sags, hips pike, or shoulders shrug.

Form cues

Elbows under shoulders
Ribs and pelvis stay stacked
Keep breathing

Common mistakes

Letting the low back sag as the hold continues
Holding the breath or shrugging into the neck

Scale it

Easier: Hold for less time or keep the knees on the floor while maintaining a straight line from knees to head.

Harder: Increase hold time gradually or use a longer-lever variation without changing trunk position.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.