# Plank

> A forearm hold that trains your abs to keep your body in a straight line.

Page: https://fitnessie.app/exercises/plank/
Type: Bodyweight · Core
Demo video: https://fitnessie.app/demos/plank/fabfa87bae5829b1.mp4

## How to do it

1. Lie face down and set your forearms on the floor with your elbows directly under your shoulders.
2. Rise onto your toes with your legs straight and feet about hip width.
3. Hold a straight line from head to heels, neck neutral and eyes slightly ahead.
4. Keep breathing as you hold.

## Key cues

- Elbows under shoulders
- Straight line, head to heels
- Press the floor away through your forearms
- Breathe, don't hold your breath

## Common mistakes

- Letting the hips sag toward the floor
- Piking the hips up
- Arching the lower back as you tire
- Collapsing into the shoulders

## Muscles worked

- Primary: Abs
- Secondary: Obliques

## Equipment

None.

## References

- [StrengthLog: Plank](https://www.strengthlog.com/plank/)
- [ACE: Front Plank](https://www.acefitness.org/resources/everyone/exercise-library/32/front-plank/)
- [NASM: Plank](https://www.nasm.org/resource-center/exercise-library/plank)