Technique
Plank
A static core exercise that holds the body in a straight line supported on the forearms and toes.
Technique
Overview
The plank is an isometric hold that trains the muscles of the trunk to keep the spine stable. Supported on the forearms and toes, the body forms a straight line from head to heels and is held still for a period of time.
Keeping the hips level — neither sagging nor lifting — and bracing the midsection are what make the hold effective.
How to do it
- 1Place your forearms on the floor with elbows under your shoulders.
- 2Extend your legs back and rest on your toes.
- 3Lift your hips so your body forms a straight line.
- 4Brace your midsection and keep your hips level.
- 5Hold the position while breathing steadily.
Key points
- Form one straight line from your head to your heels.
- Keep the hips level rather than letting them sag or pike up.
- Brace the midsection and breathe steadily throughout the hold.
Where it’s used
Sports that use plank:
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Fitness & GymBeginner friendly
Calisthenics
Bodyweight strength training — push-ups, pull-ups, dips and progressions you can do almost anywhere.
Fitness & GymBeginner friendly
Pilates
A low-impact mind-body method that builds core strength, control and posture through precise, controlled movement.
Mind & BodyBeginner friendly
Explore across the knowledge base
Follow the threads that connect Plank to the rest of SocialSportHub.
Skills
- Core stabilityThe skill of engaging the trunk muscles to keep the body strong and controlled through movement.
- Running formThe skill of running with efficient, relaxed and balanced movement.
- BlockingThe skill of using the hands or body to stop or slow an opponent’s attack.
- ThrowingThe skill of propelling the ball accurately and with control using the arm.
- HeadingThe skill of directing the ball with the head to pass, clear or attempt to score.
Learning paths
Exercises
- PlankA core-holding exercise where you keep your body in a straight line supported on forearms and toes.
- BurpeeA full-body exercise combining a squat, a plank, and a jump in one flowing movement.
- Side plankA core hold on one forearm and the side of the foot that targets the muscles along your side.
- Push-upA classic upper-body pushing exercise where you lower and press your body up from the floor.
- Tricep dipA pushing exercise where you lower and raise your body using your arms on parallel bars or a bench.
Sports science
- Movement efficiencyHow economically the body performs a movement — achieving the goal with the least wasted effort.
- Aerobic and anaerobic energyThe difference between energy the body produces with oxygen and energy it produces without it — a core idea behind why different efforts feel and last so differently.
- BiomechanicsThe study of how the body produces and controls movement — the mechanics behind every technique in sport.
- Energy systemsHow the body supplies energy for movement — the different pathways that power everything from an explosive jump to a long, steady run.
- Training adaptationThe process by which the body changes in response to repeated training — the underlying reason exercise makes you fitter, stronger or more skilful over time.
Lifestyle
- 20 minutesTwenty minutes is enough for a solid, focused workout — a proper run, an interval session or a full-body circuit.
- EveningUsing the evening to be active after work, whether to unwind or fit in a proper session.
- No equipmentActivities and workouts you can do with little or no gear, using mostly your own body.
- 30 minutesA half-hour is enough for a proper, well-rounded session across many sports and workouts.
- 1 hourA full hour opens up almost any sport, from a proper game to a longer ride, run or gym session.
Movement patterns
- JumpThe plyometric pattern of projecting the body off the ground through explosive triple extension and controlling the landing — the core expression of lower-body power.
- CarryHolding and transporting a load while keeping the trunk braced and stable — an anti-movement pattern that builds grip, core stability and full-body strength.
- SlideA slide is a controlled, low-friction skid of the body or foot along a surface, used to brake, extend reach, or hold a line, where managed friction and a lowered centre of gravity govern the movement.
- SquatA knee-dominant pattern: bending the hips, knees and ankles to lower and rise while keeping the torso upright — the foundation of lower-body strength.
- RotationRotating the trunk to generate and transfer power through the body's kinetic chain, plus anti-rotation — resisting unwanted twist to keep the trunk stable.