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

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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.

1: START on your knees facing the floor with space to stretch out ahead. — **1: START** on your knees facing the floor with space to stretch out ahead.

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.

2: PLANT your forearms on the mat with elbows directly under the shoulders. — **2: PLANT** your forearms on the mat with elbows directly under the shoulders.

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.

3: EXTEND both legs back one at a time until the knees lift and you rest on your toes. — **3: EXTEND** both legs back one at a time until the knees lift and you rest on your toes.

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.

4: LEVEL your hips until they sit at the exact height of your shoulders. — **4: LEVEL** your hips until they sit at the exact height of your shoulders.

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.

5: DRAW your belly button gently toward the spine while the breath keeps moving. — **5: DRAW** your belly button gently toward the spine while the breath keeps moving.

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.

6: HOLD the line steady for a slow count of twenty while breathing in twos. — **6: HOLD** the line steady for a slow count of twenty while breathing in twos.

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.

Pro tip

Drop the knees to the mat if the full version shakes before twenty; keep the same straight line from head to knees and add time there first.

Say it every time

Plant extend level draw hold

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The most common mistake

Pro tip

Say it every time

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