At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Beginner |
| Movement pattern | Resist extension |
| Primary muscle | Abs |
| Also works | Deep Core, Glutes |
The movement, step by step.
- Place the forearms on the floor with elbows beneath the shoulders.
- Extend the legs or begin with the knees supported.
- Brace gently and keep the hips aligned with the shoulders.
- Breathe steadily and end the hold before the posture breaks down.
Technique cues
- Choose a hold you can control.
- Keep breathing throughout.
- Use the knees to scale the load.
Common mistakes
- Holding the breath for the entire set.
- Letting the hips sag to continue longer.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Plank — National Academy of Sports Medicine (NASM).
- How to do a Plank with Knees Down — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Bodyweight - Plank, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.