How to do a Plank: Proper Plank Form

Learn How to do a Plank With Proper Form Using This Summary of the Most Important Technique Tips

The plank is a fairly straightforward exercise, but a lot of people don’t perform it properly because they’ve never been taught how. You can think of the plank as creating an arch with your body. That is, you’re creating a strong, stable, structure with your body that is capable of supporting a large load.

Now, I’ve already created a very in-depth, thorough guide to proper plank form and posted it here: The Right Way to do the Plank Exercise. But I also know that some of my readers have requested shorter (and simpler) training instructions. So, I’ve created this short and sweet guide on how to do a plank.

Only the basics here, folks, but it should be enough to get you started.

How to do a Plank: Video Summary

Summary of Instructions for Proper Plank Form

Get setup on your elbows/forearms and balls of feet.
Place elbows directly beneath shoulders.
Place feet at about hip to shoulder-width apart.
Relax your head and neck.
Stabilize your shoulders on your torso.
Lengthen your spine in both directions.
Squeeze your thighs and glutes.
Lock your knees and slightly tuck your tailbone.
Drive your heels backward.
Brace your core, draw your belly in towards your spine, and exhale slowly throughout the duration of your plank hold.

Common Mistakes

Letting the hips or lower back sink
Lifting the butt too high
Tilting the pelvis forward (i.e. anterior pelvic tilt)
Rounding the upper back
Straining your neck or letting it hang too low
Not keeping your shoulders packed down and stabilized on your ribs
Holding your breath
Sacrificing your technique for a longer time

Proper Plank Form: Photo Summary

Final Words

Now, if you’d like to optimize your plank technique and get the most of out this fantastic exercise, then feel free to check out the more in-depth guide here: The Right Way to do the Plank Exercise.

You can also check out the The 5 Minute Plank For Core Strength, Stability, and Rock-Hard Abs if you’d like a unique workout challenge using 20 different plank variations.

Or, get started with my free program for all skill levels here: 30 Days to a 5 Minute Plank and Rock-Hard Abs.