Plank
A static core exercise that holds the body in a straight line supported on the forearms and toes.
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.
Calisthenics
Bodyweight strength training — push-ups, pull-ups, dips and progressions you can do almost anywhere.
Pilates
A low-impact mind-body method that builds core strength, control and posture through precise, controlled movement.
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How this page is maintained
- Content type
- Technique
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-09-12
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