Plank

Plank is a beginner isolation static using bodyweight. It loads Abs.

Muscles worked

• Primary: Abs
• Secondary: Shoulders, Glutes

Setup

• Forearms on the floor, elbows under the shoulders.
• Legs long, glutes squeezed, ribs down.

How to do it

1. Hold a straight line from head to heels.
2. Breathe without dumping the hips or piking.

Coaching cues

• Screw the elbows into the floor.
• Squeeze glutes and quads.
• Long neck, eyes on the floor.

Common mistakes

• Hips sagging. Squeeze glutes; shorten the hold if needed.
• Hips too high. Push the floor away and lengthen the body.

Related lifts

• Barbell Rollout Abs
• Bicycle Crunch Abs
• Cable Crunch Abs
• Cable Side Crunch Abs
• Captains Chair Knee Raise Abs
• Captains Chair Leg Raise Abs