How to hold a plank
For beginners building core strength who want a steady hold that stays easy on the lower back.
IJR · Sep 26, 2026 · 2 min read
Every step keeps your body in one rigid line from head to heels so the abs carry the load. That line gives you a clean hold you can lengthen over time without strain.
Clear floor space the length of your body and set out a mat if you want padding under the elbows.
Have the mat under you for comfort. Position yourself at one end so the open mat lies in front. You know the start is set when both knees press evenly down and you have full-body length free ahead.
Set the forearms parallel and shoulder-width apart, palms flat or fists closed. Upper arms stay vertical. The plant is correct when a right angle forms at each elbow and a vertical line drops from shoulder to elbow.
Keep the forearms fixed while the feet travel. Press through the balls of the feet. You feel it is done when only the forearms and toes touch the floor and both legs are straight.
Look at the mat one foot ahead to keep the neck long. Avoid any sag or pike. The level is right when your body runs parallel to the floor and a straight line would touch head, hips and heels at once.
Make the effort mild enough that you could still speak. Keep the ribs from flaring. You know the draw worked when the lower belly firms and the lower back feels long instead of arched.
Inhale through the nose for two counts and exhale through the mouth for two counts. Say the numbers quietly. The hold finishes clean when you reach twenty and the straight line never broke.
The most common mistake
Hips drop when the core tires and the lower back bends. Squeeze the glutes and push the heels farther back until the hips rise level with the shoulders again.