In a perfect world, planks would be easy for everyone. They look simple, don’t require equipment and are considered the best core exercise.
But here’s the truth: Many people struggle to hold a plank for more than a few seconds. And to add insult to injury, planks are only effective when performed correctly. Poor form can put extra strain on your back, shoulders and neck.
The good news is that with proper technique, planks can become your go-to for building strength, balance and stability throughout your body.
We spoke with Michela McGertt, a clinical athletic training student in her second-year rotation with Banner Sports Medicine, to learn more.
What is a plank?
“A plank is a simple bodyweight exercise where you hold yourself in a push-up-like position, keeping your body rigid, straight like a board,” McGertt said. “It’s effective because it targets multiple muscles all at once without requiring any equipment.”
To do a plank, you typically balance on your toes and forearms as you hold the rest of your body up. But you can also do planks on your hands, knees or even against a wall. This makes planks accessible for beginners or anyone who needs a gentler option.
What muscles do planks engage?
Your core is like your body’s foundation. It keeps you stable, protects your spine and supports almost every movement you make, from bending and lifting to simply standing tall.
“A strong core also helps prevent slouching and reduces extra strain on your back,” McGertt said. “Planks train your body to hold a steady position, which carries over into better posture, balance and stability for things like walking, exercising and even just standing on one foot to tie your shoe.”
But planks are not just for people who want toned abs. “Even though people think of planks as just an ab exercise, they’re really a full-body stability move,” McGertt said.
Planks work your whole body:
- Abdominals: Strong and stable core muscles including the rectus abdominis (the “six-pack” muscles), obliques (side abs) and transverse abdominis (deep core muscles supporting the spine) are the foundation for the movements you make.
- Back: To keep your spine neutral in a plank, you engage back muscles such as the trapezius and latissimus.
- Legs: You work the glutes (your butt), hamstrings (back of the thigh) and the quadriceps (front of the thigh) while holding a plank.
- Chest and shoulders: Your deltoid muscles in your shoulders and pectoral muscles in your chest support your body while doing a plank.
- Arms: As you push up from the floor, you engage your biceps, triceps and forearm muscles.
How to do a plank correctly
1. Choose your plank type
The most common plank is the forearm plank:
- Lie face down on the floor.
- Place your elbows directly under your shoulders.
- Lift your body so you’re resting on your forearms and toes.
Modified versions:
- Knee plank: Keep your knees on the floor for a lower intensity.
- High plank: Hold yourself on your hands like a push-up position.
- Wall plank: Stand and lean against a wall to reduce strain.
2. Set up the proper form
Proper form makes all the difference. Michela advises thinking of a straight line from head to heels and keeping these points in mind:
- Engage your core: Pull your belly button toward your spine.
- Squeeze your glutes: This stabilizes your lower back.
- Neutral neck: Keep your head in line with your spine.
- Stack shoulders over elbows or wrists: This protects your joints.
3. Common mistakes to avoid
Even experienced exercisers make these errors:
- Hips sagging: Strains your lower back. Engage your core and glutes.
- Hips too high: Reduces the effectiveness of your core.
- Holding your breath: Keep breathing steadily.
- Looking forward or down: Strains your neck. Maintain a neutral gaze.
“The biggest mistakes are letting the hips drop too low, raising your butt too high or holding your breath,” McGertt said. “To fix this, focus on engaging in your core glutes, keeping that straight line and breathing steadily.”
4. How long should you hold the plank?
There’s no perfect time, but beginners can start 10 to 30 seconds per rep. Quality over quantity is key.
“A shorter plank with good form is better than a longer plank with sloppy form,” McGertt said. “If the full plank feels too challenging, starting on your knees or even against a wall is a great way to work up to it.”
5. Variations to keep it interesting
Once you’ve mastered an elbow plank, try these variations:
- Side plank: Targets obliques and improves balance.
- Plank with shoulder taps: This exercise adds a shoulder tap and stability challenge.
- Plank with leg lifts: Engages glutes and hamstrings.
- Plank to push-up: Strengthens arms and core at the same time.
Who should be careful doing planks?
While planks are generally safe, you may need to modify or avoid them if:
- You have a history of shoulder, wrist or lower back pain
- You have certain health conditions (like disk issues, herniations or arthritis)
- You are recovering from surgery
- You are pregnant or postpartum
“If you feel pain (not just muscle fatigue or shaking), it’s a sign to stop or try a modification, like planking on your knees or against a wall,” McGertt said. “And if you’re unsure, check with your health care provider or an exercise professional before adding them to your routine.”
Bottom line
Planks are more than a simple exercise. They’re a full-body workout that strengthens your core, improves balance and supports better posture. Done correctly, planks can fit into any fitness routine. Start small, focus on form and you’ll start to notice the benefits in your daily life.
Need help building your fitness routine? Explore athletic training and wellness support with Banner Sports Medicine. Schedule an appointment today with a specialist.
