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.

Other Variations of the Plank

Elevated Plank with Leg Lifts

Side Plank

Knee to Elbow Plank

Hip Dips

Dolphin Push-Up