Bodyweight

High Plank

The High Plank is a full-body exercise enhancing core strength, stability, and balance. It works muscles from shoulders to legs, aids in improving posture, and aids in preventing back pain.
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High Plank instructions
Step-by-step instructions
1
Start kneeling on all fours, with your hands stacked directly under your shoulders and knees under your hips.
2
Extend your legs behind you, so you're resting on the balls of your feet. Your body should form a straight line from your shoulders to your heels.
3
Engage your core by pulling your belly button in towards your spine. Your neck and spine should remain neutral.
4
Keep your hands flat on the mat, spread your fingers wide to create a stable base. Your gaze should be slightly in front of you and not up or down.
5
Hold this position, ensuring not to lift your hips or drop your belly. Avoid locking your knees and elbows.
Start kneeling on all fours, with your hands stacked directly under your shoulders and knees under your hips.
Extend your legs behind you, so you're resting on the balls of your feet. Your body should form a straight line from your shoulders to your heels.
Engage your core by pulling your belly button in towards your spine. Your neck and spine should remain neutral.
Keep your hands flat on the mat, spread your fingers wide to create a stable base. Your gaze should be slightly in front of you and not up or down.
Hold this position, ensuring not to lift your hips or drop your belly. Avoid locking your knees and elbows.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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