About this exercise
The plank is a core-strengthening exercise that engages your abdominal muscles, back, shoulders, and glutes. It helps improve posture, stability, and overall strength.
Plank
Step by step instructions, muscle activation and variants for the Plank.
EasyCore
How to Perform
- Start by lying face down on the floor or a mat.
- Place your forearms on the floor with elbows aligned directly under your shoulders.
- Lift your body off the floor by pushing up onto your toes and forearms, keeping your body straight.
- Engage your core muscles, keeping your hips level and avoiding sagging or arching your back.
- Ensure your head is in a neutral position, looking down at the floor.
- Hold this position for the desired amount of time, maintaining a steady breath.
- Lower your body back to the floor to complete the exercise.
Muscle Activation
Primary
Core
Secondary
GlutesFront shouldersTrapeziusMiddle back
About the Plank
The Plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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