Planks
Standard forearm plank — fundamental anti-extension trunk hold, the foundational core exercise.
Level: Beginner
Primary: Abs
Movement: Isolation
Tags: Core Stability
Type: ISO
Equipment: Body Weight
Sports: Gymnastics MMA Swimming
Target muscles
The rectus abdominis and obliques work isometrically. The deep core stabilizes. The serratus anterior holds the scapulae. The glutes and quads hold the body line.
How to perform
Setup
Begin in a forearm plank position with elbows directly beneath the shoulders. Body forms a straight line from head to heels. Squeeze the glutes, brace the core.
Execution
Hold the position for the prescribed duration. Don't let the hips sag or rise. Breathe in slow controlled cycles. End the set when form breaks.
Common mistakes
- Hips sagging.
- Hips piking up.
- Holding the breath.
- Looking up.
- Not squeezing the glutes.
Progressions and regressions
Regress to knee planks. To progress, work for time, then to extended planks, side planks, weighted planks.
Programming notes
Foundational trunk work. 3 sets of 30-60 seconds, two or three times a week.
