Core
Plank
An isometric core hold. Teaches you to keep a neutral spine under load — exactly what the squat and deadlift require.
- Equipment
- Bodyweight
- Level
- Beginner
- Primary muscles
- Transverse abdominis, Rectus abdominis
- Secondary muscles
- Obliques, Glutes, Serratus anterior
- Working range
- 1–3 reps · RIR 2
Step by step
- 1Support yourself on forearms and toes. Elbows directly under the shoulders.
- 2Set your body in one line from heels to head.
- 3Tuck the pelvis — the lower back should flatten, not arch.
- 4Squeeze the glutes and abs as hard as you can and keep breathing normally.
- 5Hold until your position starts to break down — not a second longer.
What makes the biggest difference
- Brace hard for 30 seconds instead of hanging there for three minutes.
- Glutes as tight as the abs.
Common mistakes
Sagging hips
Load shifts to the lumbar spine. End the set — holding longer in a bad position achieves nothing.
Hips too high
Weight moves to the shoulders and the abs stop working. Lower the hips into line with the torso.
Holding your breath
Bracing should be independent of breathing — that is the skill you are training here.
Holding for five minutes
Past a minute you are mostly training discomfort tolerance. Add load or a harder variation and stay at 30-45 seconds.
What to do instead
Wrist or shoulder pain
Knee plank
A shorter lever reduces shoulder load while keeping the core working.
Too easy
Weighted plank or dead bug
Added load or limb movement raises the demand without extending the hold.
Contraindications
- Diastasis recti — have a suitable variation prescribed.
- Lower back pain during the hold — stop and change exercise.
This is not medical advice. If any of these apply to you, or the exercise causes pain, talk to a doctor or physiotherapist before returning to training.
Log your sets and watch the progression
You enter weight, reps and RIR — the app computes your estimated 1RM, plots the strength curve and suggests the next session’s load along with the reasoning.
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