Exercise · Form & cues
Plank — form guide
Core · TVA · Glutes · Shoulders. Equipment: Bodyweight. Difficulty: Beginner.
TEMPO
Hold 30–60s
Quality > duration. A perfect 30-second plank beats a sloppy 2-minute one. Squeeze glutes hard the whole time.
Cues
- Forearms under shoulders
- Body rigid plank from heels to head
- Squeeze glutes throughout
- Pull belly button to spine
Common mistakes
- Hips sagging or piking
- Holding breath
Injury notes
Foundational for any back rehab program.
Progression
Start with 3×30s. Add 10s/week. Plateau at 60s → switch to harder variants (RKC plank, side plank).