Plank Hold
Starting Posture
Start in a push-up position with your hands shoulder-width apart, elbows straight, and body in a straight line from head to heels.
How to Exercise
Engage your core muscles and hold this position for as long as you can, aiming for at least 30 seconds. Make sure to keep breathing throughout the exercise.
Breath Control
Focus on breathing deeply and evenly, inhaling through your nose and exhaling through your mouth.
Common errors
Common errors include lifting the hips too high, dropping the head, or holding your breath. Focus on maintaining proper form throughout the exercise.
Weights
Grips
Variations
To make the plank more challenging, try lifting one leg or arm at a time, or transitioning between a high plank and a side plank. You can also add in plank jacks or mountain climbers for an extra challenge.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Keep your hips level and avoid sagging them towards the floor. If you feel any pain in your lower back, modify the exercise by dropping to your knees.
Cautions
Avoid overarching your lower back or dropping your hips too low. If you have any wrist pain, try doing the plank on your forearms instead of your hands.