Plank

What is a Plank?

The plank is an isometric core exercise where you hold a push-up position (or forearm position) with a straight body. It builds anti-extension strength - the ability to resist your spine arching - which transfers to every calisthenics movement.

How to Perform a Plank

1. Start on your forearms (or hands for high plank), elbows under shoulders.
2. Extend your legs behind you, toes on the floor.
3. Create a straight line from head to heels.
4. Engage your core by pulling your belly button toward your spine.
5. Squeeze your glutes to prevent hip sagging.
6. Hold while breathing normally.

Progression Path

Build plank strength and time:

• Incline plank - hands on bench (3 × 30s)
• Knee plank - knees on floor (3 × 30s)
• Forearm plank - standard position (3 × 30–60s)
• High plank - on hands (3 × 30–60s)
• Weighted plank - plate on back (3 × 30s)

Common Mistakes

• Sagging hips - squeeze glutes and engage core to maintain straight line.
• Raised hips - don’t pike up; keep body flat.
• Looking forward - keep neck neutral, look at the floor.
• Holding breath - breathe normally throughout.