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isolationisolationbeginnerbodyweight

Plank

A forearm hold that teaches your core to resist your lower back sagging — the foundation for bracing in every big lift.

Muscle activation

  • Upper abs30%
  • Lower abs30%
  • Obliques20%
  • Glutes10%
  • Front delts5%
  • Quads5%

Approximate share of work; varies with grip, stance and tempo.

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Step by step

  1. 1. Start position

    Place your forearms on the floor with elbows directly under your shoulders.

  2. 2. Mid-rep

    Gently pull your elbows toward your toes to increase tension through the trunk.

  3. 3. End of the movement

    Keep your hips level — neither sagging nor piked up.

  4. 4. Common mistake

    Hips sagging toward the floor

Ways to do it

Core stability on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

How to do it

Setup

  1. 1Place your forearms on the floor with elbows directly under your shoulders.
  2. 2Step your feet back hip width apart, resting on your toes.
  3. 3Line up your head, shoulders, hips and heels in one straight line.

Execution

  1. 1Squeeze your glutes and brace your abs as if about to be poked in the stomach.
  2. 2Gently pull your elbows toward your toes to increase tension through the trunk.
  3. 3Keep your hips level — neither sagging nor piked up.
  4. 4Hold while breathing steadily, and end the set when your position starts to slip.

Breathing

Take short, steady breaths behind the brace — never hold your breath for the whole set.

Tempo

Isometric — hold 20–45 s per set with steady breathing; quality over duration

Muscles worked

Primary

Upper abs, Lower abs

Secondary

Obliques, Glutes, Front delts, Quads

Key form cues

  • Squeeze glutes
  • Ribs down to hips
  • Pull elbows to toes
  • Long line, head to heels

Common mistakes

  • Hips sagging toward the floor

    Tuck the pelvis slightly, squeeze the glutes and shorten the hold until you can keep the line.

  • Hips piked high in the air

    Lower the hips until shoulders, hips and heels form a straight line.

  • Holding for minutes with sloppy form

    Do several shorter, high-tension holds instead of one long, loose one.

Range of motion

Static hold — no movement; maintain a straight line from head to heels for the whole set.

Variations

  • Easier

    Incline plank (forearms on a bench) or kneeling plank

  • Harder

    RKC plank, long-lever plank or weighted plank

  • At home

    Standard forearm plank — no equipment needed

  • Machine / cable

    Cable Pallof press or ab rollout

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