How to do Plank Pose

Back to Exercises

Difficulty: Medium

Impact Level: Normal

Target Body Parts: abs, triceps, shoulders


Start off on your hands and knees. Activate your core by pulling the belly button to the spine. Tuck your toes and lift your knees off the floor. Make a straight line with your body from your shoulders through your hips to your heels. Press the back of your shoulders blades up to the ceiling, doming slightly the upper back. Tuck your coccyx (tailbone) slightly toward the chest. Gaze slightly in front.

Common mistakes are to either have the hips high in the air or to let the hip sag downwards. Instead ensure a straight line from head to heels. Also avoid hanging the head looking back to the toes, ensuring gaze is forward.

How to make Plank Pose easier

To modify, keep the knees on the floor but move them backwards so the thighs are on a diagonal rather than the vertical position of being in hands and knees. Activate the core.

How to make Plank Pose more challenging

Once in Plank Pose, keeping your body completely still, lift one leg 2 inches off the floor. Slowly replace it to the floor and repeat on the other side. Do several repetitions on each side.

Looking to add this exercise to your workouts?

Customize your workouts simply by adding or removing Sworkit exercises. Sign in or sign up to get started.

Try It Out