← EXERCISE LIBRARYCalisthenics
Plank
An isometric hold on the forearms with the body in one rigid line, training the whole trunk to resist sagging. The base anti-extension core hold.
- 01Set the forearms on the floor with the elbows under the shoulders.
- 02Step the feet back to one straight line from head to heels.
- 03Brace the abs and squeeze the glutes.
- 04Draw the ribs down and the tailbone slightly under.
- 05Hold, breathing steadily, without letting the hips drift.
- 01One straight line, no sag or pike.
- 02Ribs down, glutes tight.
- 03Breathe — don't hold the breath.
- 01Letting the hips sag toward the floor — brace harder and lift them into line.
- 02Piking the hips up to rest — keep the body straight.
- 03Dropping the head — keep the neck long in line with the spine.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.