Skip to content

Plank

Primary
Core
Equipment
Bodyweight
Type
Core
Frames
2
Plank, male athlete, 2 sequential frames
male
Plank, female athlete, 2 sequential frames
female

How to perform it

  1. 01 Set your forearms on the floor directly under your shoulders, elbows bent 90 degrees, hands relaxed.
  2. 02 Extend both legs behind you and set your feet hip-width apart, weight on the toes.
  3. 03 Brace your abs and squeeze your glutes so your body forms one straight line from head to heels.
  4. 04 Tuck your ribs down and your hips slightly under — do not let your lower back sag or your hips pike up.
  5. 05 Keep your neck long and look at the floor just in front of your hands.
  6. 06 Breathe steadily and hold for the prescribed time.

In the API

GET /v1/exercises/plank

{
  "slug": "plank",
  "name": "Plank",
  "primary_muscle": "core",
  "equipment": "bodyweight",
  "category": "core",
  "frame_count": 2,
  "images": { "male": "…", "female": "…" }
}