Plank (Core Movement)
Primary Muscles
Core, Obliques, Transverse Abdominis, Glutes, Shoulders
Equipment
Bodyweight
Level
Beginning, Intermediate
Sets & Reps
2-4 Sets 20sec.-2min.
Coaching Cues
- Set up on elbows with shoulders stacked directly over them.
- Keep your body in a straight line from head to heels.
- Squeeze your glutes and tighten your core.
- Keep your ribs down — avoid arching your lower back.
- Look slightly ahead of your hands to keep your neck neutral.
- Breathe slowly and stay controlled.
Common Mistakes
- Hips sagging toward the floor.
- Hips lifting too high.
- Looking straight down or tucking the chin.
- Holding breath instead of controlled breathing.
- Letting shoulders shrug up toward the ears.
Modifications
- Kneeling Plank (beginner friendly)
- Hands (High) Plank
- Elevated Plank (hands on bench)
- RKC Plank (advanced tension technique)