Plank Pose
Plank pose is a foundational yoga and fitness posture that isometrically targets the abdominal muscles and core stabilizers. It involves holding a push-up position with a straight body line, building strength and endurance in the core, shoulders, and glutes.
How to do it
- Begin on your hands and knees, then walk your feet back until your body forms a straight line from head to heels.
- Place your hands directly under your shoulders with fingers spread wide.
- Engage your core by drawing your navel toward your spine and squeeze your glutes.
- Keep your neck in a neutral position by gazing at the floor slightly in front of your hands.
- Hold the position for 30-60 seconds, breathing steadily, then lower your knees to the mat.
Form cues
- Spread your fingers wide
- Press the floor away from you
- Create a straight line from head to heels
- Squeeze your glutes to support your lower back
- Keep your neck neutral and gaze forward
Breathing: Breathe steadily and deeply through your nose; do not hold your breath, as this creates excess tension.
Common mistakes
- Sagging hips: this puts unnecessary strain on your lower back.
- Lifting hips too high: this reduces the engagement of your core muscles.
- Holding your breath: this increases blood pressure and prevents steady core activation.
- Looking straight ahead or down at your toes: this can strain your neck muscles.
Muscles worked
Primary: abs. Secondary: shoulders, lower back, glutes.
Suggested sets & reps
Get fitter
3 sets × 30–60 seconds, rest 45 s
Lose weight
3 sets × 30–45 seconds, rest 30 s
Build muscle
3 sets × 45–60 seconds, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler option like the knee plank.
- If you have wrist discomfort, try performing the movement on your forearms instead.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the plank?
You should feel it primarily in your abdominal muscles. If you feel it in your lower back, your core is likely not engaged enough or your hips are sagging.
How long should I hold the plank?
Start with what you can manage while maintaining good form, typically 20-30 seconds. Quality of movement is far more important than duration.
Can I do this every day?
Yes, it is safe to perform daily as a core maintenance exercise, provided you are not experiencing pain or excessive fatigue.