Plank

The basic straight-body hold on forearms and toes — trunk endurance that keeps your running posture from crumbling late in long efforts.

Setup

Forearms on the floor, elbows under shoulders, legs extended onto the toes.

How to do it

1. One straight line from head to heels.
2. Squeeze the glutes and lightly tuck the pelvis — no sagging lower back.
3. Push the floor away so the upper back is full, not collapsed.
4. Breathe normally; the trunk stays rigid.

Common mistakes

• Hips sagging or piking up.
• Head dropping or craning forward.
• Holding on long after form is gone — a crisp 30–45 seconds beats a saggy 2 minutes.

Scale it

Easier: Plank from the knees, or hands on an elevated surface.

Harder: Lift one foot, add shoulder taps, or extend the hold with perfect form.

Pairs well with