Demo & instructions
Plank
Also known as: Front Plank, Forearm Plank
Instructions
A static hold that teaches your trunk to resist sagging. Simple to learn and a reliable base for almost every other lift.
- Movement
- Anti-extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 20–90 sec
Setup
- 1Place your forearms on the floor with elbows under your shoulders.
- 2Step your feet back one at a time until your body forms a straight line.
Execution
- 1Squeeze your glutes and gently tuck your ribs toward your hips.
- 2Press your forearms into the floor so your upper back stays broad.
- 3Hold the line from head to heels for the target time, then lower your knees to rest.
Breathing
Breathe slowly through the hold — short, steady breaths without letting your belly drop.
Form cues
- Long line, head to heels
- Glutes tight
- Push the floor away
Common mistakes
Target
How much of each set every muscle carries.
Primary
- Abs100% share of the work
- Deep core80% share of the work
Secondary
- Obliques40% share of the work
Stabilizers
- Front delts15% share of the work
- Glutes15% share of the work
Equipment
No equipment needed
Just you and a little floor space.
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
