Bodyweight

Plank

The Plank is an impactful bodyweight exercise targeting the core and improving your posture. It enhances balance, strengthens the midsection, and trains the shoulders and leg muscles for better endurance.

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Plank instructions

Step-by-step instructions

1

Start on your hands and knees, positioning your hands directly beneath your shoulders.

2

Extend your legs out behind you, balancing your body weight on your hands and toes.

3

Make sure to keep your body in a straight line from your head to your feet.

4

Hold this position for as long as you can, keeping your core engaged to maintain balance.

5

Avoid sagging your hips and raising your butt which are common mistakes.

Start on your hands and knees, positioning your hands directly beneath your shoulders.

Extend your legs out behind you, balancing your body weight on your hands and toes.

Make sure to keep your body in a straight line from your head to your feet.

Hold this position for as long as you can, keeping your core engaged to maintain balance.

Avoid sagging your hips and raising your butt which are common mistakes.

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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