How to do a plank
The plank trains your core to resist sagging and twisting, which is the job it does in everyday life and in every other lift.
Step by step
- Place your forearms on the floor with your elbows under your shoulders.
- Step your feet back so your body forms a straight line from head to heels.
- Squeeze your glutes, brace your abs and push the floor away with your forearms.
- Keep your hips level, neither sagging toward the floor nor piking up.
- Breathe steadily and hold, with your neck neutral.
Common mistakes the coach checks
- Hips sagging. Squeeze your glutes and pull your belly button in to keep a straight line.
- Hips too high. Lower your hips until shoulders, hips and heels line up.
- Head dropping. Look at the floor just in front of your hands and keep your head in line with your spine.
Sets and reps
Build up to 3 holds of 30 to 60 seconds. Longer isn’t better once your form breaks: end the hold when your hips start to drop.
Make it easier or harder
- Easier: Hold the plank from your knees, or with your hands on a bench.
- Harder: Lift one foot or one arm, or try a side plank.
Stay safe
Stop if you feel it in your lower back rather than your stomach; that usually means your hips are sagging.
Check your form with the AI coach
Put your phone on the floor, 2 m to your side, ideally in landscape — head to heels in the frame. Side-on I can see if your hips sag or pike. It counts your reps and tells you out loud when your form slips.
Start a plank set