Plank Hold
Beginner
Isometric core exercise holding a rigid prone position supported on forearms and toes.
Muscle Groups
coreshoulderserector spinaeglutes
Coaching Cues
- 1Squeeze your glutes and brace your abs like you are about to be punched
- 2Keep your head neutral — look at the floor between your hands
- 3Do not let your hips sag or rise above the line of your body
Standards
- 1Body forms a straight line from head to heels
- 2Forearms and toes support the body
- 3Hold for the prescribed duration without sagging or piking
Scaling Options
- •Plank from knees
- •Shorter hold duration