Plank
The basic straight-body hold on forearms and toes — trunk endurance that keeps your running posture from crumbling late in long efforts.
Also called: front plank, forearm plank, planche, plank hold
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Forearms on the floor, elbows under shoulders, legs extended onto the toes.
How to do the Plank
- One straight line from head to heels.
- Squeeze the glutes and lightly tuck the pelvis — no sagging lower back.
- Push the floor away so the upper back is full, not collapsed.
- Breathe normally; the trunk stays rigid.
Plank muscles worked
The Plank works the core, shoulders and glutes.
Common Plank 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
Around the World
Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Bird Dog
Extending opposite arm and leg from all-fours with a still trunk — back-friendly core stability and hip-extension control.
Deadlift
Lifting a barbell from the floor by hinging at the hips — the fundamental full-body strength lift for the posterior chain.