The plank looks simple, which is exactly why it’s so often done wrong. A good plank trains your whole core to resist movement and protect your lower back — but only if your body is in the right position. Here’s how I teach it.
Perfect plank checklist
- Elbows under shoulders, forearms parallel or hands lightly clasped.
- Straight line from head to heels — no sagging hips, no hips piked up high.
- Squeeze your glutes and gently brace your stomach like you’re about to be poked.
- Neck neutral, eyes looking at the floor just in front of your hands.
- Keep breathing. Slow breaths through your nose — never hold your breath.
The 3 most common mistakes
- Sagging hips. This shifts stress onto your lower back. Squeeze your glutes and tuck your pelvis slightly.
- Hips too high. It feels easier because your core is doing less. Lower until you’re in one straight line.
- Going for time over quality. A strong 20-second plank beats a shaky 90-second one. Stop when your form breaks.
How to progress
Build up gradually. When you can hold 3 sets of 30–45 seconds with perfect form, move to the next level.
- Beginner: incline plank with hands on a bench, or a plank from your knees.
- Standard: forearm plank, 3 sets of 20–45 seconds.
- Intermediate: side planks, plank shoulder taps, or a plank with one leg lifted.
- Advanced: long-lever planks (elbows slightly ahead of shoulders) or body saws on sliders.
How it fits into your training
Add planks at the end of your strength workouts two or three times a week. They pair well with lifts like squats and deadlifts, where a strong, braced core matters most. They also show up in conditioning moves like the mountain climbers in my Tabata workout.
If planks bother your lower back or shoulders, don’t push through — mention it in your Training Form and I’ll give you alternatives that work for your body.