Plank

 

Major Muscles Worked:

Core

High Plank:

  • The High Plank exercise is a holding exercise performed on your palms. Although it targets the core, you should be engaging all of your muscles.

Specific Cues:

  • Your palms should be directly under your shoulders
  • Tuck your hips
  • Engage your core, glutes, legs, and back.
  • You should have a straight line between your shoulders, hips, knees and ankles. No sagging of the hips, or hips towards the ceiling.
  • Look at the ground 1-2 feet in front of you to create a neutral spine.

Low Plank:

  • The Low Plank exercise is a holding exercise performed on your forearms. Although it targets the core, you should be engaging all of your muscles.

Specific Cues:

  • This variation is good if you have wrist issues.
  • Your shoulders should be directly over your forearms,  not your elbows.
  • The weight should be distributed over your forearms. not on your elbows.
  • Tuck your hips
  • Engage your core, glutes, legs, and back.
  • You should have a straight line between your shoulders, hips, knees and ankles. No sagging of the hips, or hips towards the ceiling.
  • Look at the ground 1-2 feet in front of you to create a neutral spine.

Super Plank:

  • The Super Plank is performed by alternating between the high and low plank positions.

Specific Cues:

  • Review the cues for each of the High Plank and Low Plank variations.
  • Try to keep your hips square with the floor while shifting between positions.
  • Remember to alternate leading arms in rising to and lowering from the High Plank Position.