Classic Plank

Type: Isolation Muscle: Core Equipment: None

A static hold on elbows or hands engaging the core, shoulders, and glutes.

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+Builds core endurance
+Requires no movement under load
–Progress can become limited
–Poor form may strain lower back

This exercise targets:

Core

Abs

Obliques

–

Glutes

Ratios are approximate and can vary depending on form and technique.

How to perform

Set up face down with forearms on floor, elbows under shoulders
Extend legs straight, toes on floor, feet hip-width apart
Form a straight line from head to heels; keep neck neutral, chin slightly tucked
Brace core: pull belly button toward spine; ribs down
Squeeze glutes and quads; lightly tuck pelvis to avoid low-back arch
Press forearms and toes into the floor; round upper back slightly to engage shoulders
Breathe steadily; hold 10–30 seconds to start, stop if form slips
Avoid hips sagging or piking; regress to knees if needed, progress with longer holds or one-leg lifts