Plank

A hold on the forearms or hands with the body in one straight line from head to heel. It is the baseline midline position, and it shows up as the scaled option almost everywhere a harder hold is prescribed.

Standard: A valid hold keeps a straight line from the shoulders through the hips to the heels for the prescribed time, with the hips neither sagging toward the floor nor piking up.

How to do the Plank

1. Set the elbows under the shoulders, or the hands under them for a high plank.
2. Extend the legs behind you with the feet about hip-width apart.
3. Squeeze the glutes and draw the ribs down so the lower back flattens.
4. Push the floor away so the upper back is broad rather than sinking between the shoulders.
5. Breathe steadily and end the hold when the line breaks, not when the clock says so.

Common faults

• Hips sagging, which hands the work to the lower back.
• Hips piking up into a tent to make it easier.
• Head dropping or craning up instead of staying in line with the spine.
• Holding the breath and calling the resulting shake core strength.

Scaling & progressions

• Drop to the knees and hold the same line from shoulder to knee.
• Raise the hands onto a box or a bench to reduce the load.
• Accumulate the time in short sets with brief rest.
• Progress to a side plank, a shoulder tap or a plank with the feet elevated.