Plank
- Beginner
- Home
- Calisthenics
- Gym
The plank is a bodyweight hold performed face down on your forearms and toes, body forming one straight line from head to heel. It trains the abs and obliques through an anti-rotation brace rather than movement. Beginners use it at home, in calisthenics or in the gym, held for time as a warmup, a main hold or a finisher.
- Muscles
- Abs, Obliques
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Set your forearms on the floor, elbows under shoulders.
- Extend your legs, body in one straight line.
- Brace your abs and squeeze your glutes.
- Hold without letting your hips sag or pike.
Form cues
- Breathe steadily and do not hold your breath.
- Press your forearms and toes down into the floor.
- Keep your neck long and eyes on the floor.
Common mistakes
- Hips sag toward the floor mid-hold. Draw your belly in and lift your hips up.
- Hips pike too high toward the ceiling. Lower your hips level with your shoulders.
- Wrists press flat, bending back under load. Keep weight on your forearms, not your wrists.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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