How to do the Plank
- Start face down, resting on your forearms with elbows beneath shoulders.
- Extend your legs straight back, toes on the floor, hip-width apart.
- Lift your body so it’s a straight line from head to ankles—don’t let hips sag.
- Press into your forearms and hold this position, breathing normally.
Full technique — 6 steps
- Set up face down with forearms on the floor and elbows directly under shoulders.
- Extend your legs behind you and place your feet hip width apart on the toes.
- Lift your body so shoulders, hips, knees, and ankles form one straight line.
- Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
- Press your forearms into the floor and hold your head in line with your spine.
- Breathe through the hold without letting your hips sag, pike, or rotate.
Common mistakes
- Letting the lower back sag
- Piking the hips too high
- Elbows set too far forward
- Rotating or shifting the hips
- Looking forward and cranking neck
Form cues
- Pull ribs down
- Squeeze glutes hard
- Push forearms through floor
- Keep hips level
