The plank exercise is one of the best ways to build a strong and stable core. If you want to be stronger at the gym and feel better in your day-to-day movement, you may want to include planks in your workouts.
- What is the plank exercise? A plank is a full-body isometric exercise that builds core strength and stability.
- What muscles does a plank work? Planks target the muscles in your core, including your rectus abdominus, erector spinae and transverse abdominus. However, your upper-body muscles and lower-body stay engaged the whole time, too.
- Is a forearm plank better than a full plank? Full planks, also known as high planks, require more assistance from your chest and shoulders. Forearm planks are a little easier on your upper body. You can pick your favorite or switch between the two.
- Who can do a plank exercise? Planks are safe for most people. Plus, they're easy to modify, making them suitable for trainees of all ability levels. Speak with your doctor or physical therapist first if you're recovering from an upper-body injury.
- How long should a beginner hold a plank? Begin with just 5-10 seconds and build from there. If floor planks are too hard, use the modified variation described below.
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How to Do a Plank With Good Form
- Begin on all fours with your hands and knees on the floor. Your hands should be beneath your shoulders and your arms should be fully extended.
- Get into your plank position by extending your legs behind you. Keep your legs straight and close together. Drive your toes into the floor.
- Point your belt buckle toward your chin and try to reach your hands through the floor to activate your core and upper back muscles.
- Slightly tuck your chin and look at the ground directly beneath you.
- Hold this position for time. You can use a set amount of time, like 20 seconds, or hold for a count of slow deep breaths.
Tip
If a high plank feels too tough on you wrists, come down onto your forearms in a low plank position. Make sure your body stays in a straight line from head to hips to heels.
4 Planking Benefits
1. A Stronger, More Stable Core
The biggest benefit of planks is how much they help strengthen your core, including the muscles that make up your midsection along with your glutes and lats.
Your core is more than just your six-pack muscles. These deep layers of muscle sit around your midsection, helping protect your spine, stabilizing your pelvis and back. Core weakness isn't uncommon but it can make certain exercises more challenging. And it may affect your ability to balance or sit comfortably for long periods of time.
Planks can help you build core strength and stability. In the long run, this improves your strength, balance, mobility, posture and muscular endurance.
2. More Stable Shoulders
Planks are also great for shoulder health. This move allows you to practice supporting your bodyweight in a relatively low-risk setting while strengthening the muscles that support your shoulder joints.
3. Improved Performance
The ability to resist excessive movement through your core is essential if you want to practice other exercises (like squats or deadlifts) safely.
Your core helps to absorb and transfer force between your upper and lower body. For instance, when standing up from a barbell back squat, your core transfers the force up from your legs and into the bar. Without adequate core strength, your exercise form may falter, putting you at higher risk of injury.
4. Simple Set-Up
Planks are simple. This move requires zero equipment, so you can plank just about anywhere, including your home or gym.
4 Common Plank Mistakes
1. Arching Your Back
The key to a successful plank involves using your core muscles to resist excessively arching your back. This is known as anti-extension strength, and many people miss out on it by dropping their stomach, allowing their lower back to arch.
It's helpful to imagine you're wearing a large belt buckle. Point that buckle toward your chin as you plank. This tilts your pelvis inward, which reduces extension in your low back.
You should also focus on engaging your upper body by pressing into your palms. Once your form starts to break down, you're holding the plank for too long.
2. Sagging or Hiking Your Hips
Your hips should be mostly in line with your shoulders during your plank. Many people struggle with this and either let their hips sag to the floor or hiking them up to the ceiling (like a downward dog).
Sagging or hiking your pelvis is a sign that your core strength needs improvement. But don't worry, this will get better, so long as you prioritize good form while working on planks. Glance at a mirror or film your planks to make sure your hips stay in line with your body.
3. Looking Straight Ahead
Your neck is a part of your spine and should be in line with your shoulders and hips while planking. Resist the urge to look forward or move your head. Instead, gently tuck your chin toward your chest to elongate your neck, gazing at the ground between your palms.
4. Relaxing Your Body
Your body should not feel loose or relaxed while you plank. It's important to contract your upper- and lower-body muscles to create tension in your core. This helps you get the most out of the exercise.
3 Plank Variations
1. Pledge Plank
- Begin on all fours with your hands and knees on the floor. Your hands should be beneath your shoulders, arms fully extended.
- Get into your plank position by extending your legs behind you. Keep your legs straight but place them in a wide position outside your hips.
- Slightly tuck your chin and look at the ground directly beneath you.
- Pick one hand off the floor and tap your opposite side shoulder.
- Place your hand back on the ground underneath your shoulder.
- Repeat with the opposite hand. Alternate back and forth until you've completed the desired number of reps.
Tip
As you alternate shoulder taps, try to resist rotating your hips from side to side. If this feels too challenging, separate your feet a few inches wider or drop down to your knees.
2. Plank With Leg Lift
- Begin on all fours with your hands and knees on the floor. Your hands should be beneath your shoulders and your arms should be fully extended.
- Get into your plank position by extending your legs behind you. Keep your legs straight but place them in a wide position outside your hips. Drive your toes into the floor.
- Slightly tuck your chin and look at the ground directly beneath you.
- Pick one foot off the floor and lift your heel toward the ceiling.
- Place your foot back on the ground. Repeat with the opposite foot. Alternate back and forth until you've completed the desired number of reps.
Tip
Do not lift your legs so high that you arch your lower back. Only lift your legs as high as is comfortable and you can maintain good form.
3. Knee-to-Elbow Forearm Plank
- Begin on all fours with your hands and forearms on the floor. Your elbows should be beneath your shoulders and your forearms should be flat on the floor.
- Get into your plank position by extending your legs behind you. Keep your legs straight and close together. Drive your toes into the floor.
- Slightly tuck your chin and look at the ground directly beneath you.
- Pick one foot off the floor and pull your knee up toward your elbow. Resist any sideways rotation in your hips or arms.
- Place your foot back on the ground behind you. Repeat with the opposite foot. Alternate back and forth until you've completed the desired number of reps.
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