How to Do Plank

Plank is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Also known as Forearm Plank.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Plank

  1. 01Lie face down and prop the upper body up on the forearms, with elbows directly beneath the shoulders.
  2. 02Extend the legs and lift the knees off the floor, supporting the weight on the toes and forearms.
  3. 03Establish a straight line from the heels through the hips to the crown of the head.
  4. 04Contract the glutes and pull the belly button toward the spine to maintain a neutral pelvis.
  5. 05Hold this position while maintaining constant tension in the shoulders and legs.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Plank

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back begins to arch, tuck the pelvis under slightly to engage the transverse abdominis and glutes.

Same coaching engine used inside the A90 app

05 / FAQ

Plank questions

What muscles does Plank work?

Plank is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Plank correctly?

Lie face down and prop the upper body up on the forearms, with elbows directly beneath the shoulders. Extend the legs and lift the knees off the floor, supporting the weight on the toes and forearms. Establish a straight line from the heels through the hips to the crown of the head. Contract the glutes and pull the belly button toward the spine to maintain a neutral pelvis. Hold this position while maintaining constant tension in the shoulders and legs.

What is the A90 coach tip for Plank?

If the lower back begins to arch, tuck the pelvis under slightly to engage the transverse abdominis and glutes.

Is Plank suitable for beginners?

Plank is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Plank?

No. Plank is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes plank into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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