Plank
- Primary muscle group
- Abs
- Equipment
- Bodyweight
- Movement type
- Isolation
- Where
- Home or gym
How to do Plank
Setup
Position yourself face-down with forearms flat on the ground, elbows directly under shoulders. Extend your legs behind you with toes on the ground, creating a straight line from head to heels.
How to do it
- Squeeze your glutes and brace your abs as if preparing for a punch to the stomach
- Keep your neck neutral by looking at a spot on the floor about a foot in front of your hands
- Press your forearms into the ground to prevent your shoulder blades from sagging together
- Breathe steadily through your nose while maintaining full-body tension
- Hold the position without letting your hips drop or pike upward
Watch out for
- Letting the lower back sag creates excessive arch and defeats the core strengthening purpose
- Holding your breath reduces time under tension and can cause dizziness
- Lifting the hips too high turns this into a rest position rather than an active hold
How FlexFit programs Plank
Plank is a abs movement that needs no equipment. FlexFit programs it at home or the gym, whichever your equipment profile says you have that day. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.