Plank
Equipment: None
Tempo: Hold for time (start with 15-20 seconds and build from there).
Breathing: Slow, steady breaths throughout — never hold your breath.
Starting position
Forearms on the floor, elbows under shoulders, body in a straight line from head to heels, feet hip-width apart.
Step by step
- Brace your core and squeeze your glutes.
- Hold the position, keeping hips level — not sagging down or piking up.
- Breathe steadily throughout instead of holding your breath.
- Release with control when your form starts to break down.
Correct-form cues
- Imagine pulling your elbows toward your toes without actually moving, to engage your core.
- Keep your neck neutral, eyes toward the floor.
Common mistakes
Hips sagging low
Coaching cue: Squeeze your glutes and think about tucking your hips slightly under.
Hips piked up too high
Coaching cue: Lower your hips until your body forms one straight line, checked in a mirror or on video.
Holding your breath
Coaching cue: Count your breaths out loud or in your head to stay steady.
Easier option
Plank from the knees instead of the toes.
Harder option
Lift one foot slightly off the floor for a few seconds at a time, alternating sides.
Safety note
- Stop as soon as your lower back starts to sag — quality matters more than duration.
Stop and rest if you notice: Sharp lower back pain; Shaking severe enough that form fully breaks down.
These are general coaching cues, not a substitute for in-person instruction. If you have pain, an injury, or a medical condition, check with a qualified professional before trying this exercise.
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