Exercise guide

How to do plank

Whole core · shoulders

Plank starting position — correct set-up before the first rep
Start
Plank finished position — the end of one repetition
End of rep

Step by step

  1. Set the forearms under the shoulders, elbows shoulder width, feet hip width.
  2. Squeeze your glutes and tuck the pelvis slightly so the lower back flattens.
  3. Hold a straight line from ears to heels, breathing normally.
  4. Hold 45–60 seconds with real tension, not a comfortable sag.

The cue that matters

CueA hard 30 seconds beats a slack 2 minutes. Squeeze everything.
AvoidHips drifting up into a tent, or sagging down into the lower back.

Where this sits in the split

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