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Core · Beginner

Plank Hold

Static forearm plank for whole-body bracing and anti-extension trunk control.

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Plank Hold demonstration

Exercise overview

Training details

CoreGlutesShoulders

Equipment

Bodyweight

Sets × time

3 × 45 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Place your forearms on the floor with your elbows under your shoulders.
  2. 02Extend your legs back and support your body on your toes.
  3. 03Brace your core and keep your body in a straight line from head to heels.
  4. 04Hold the position without letting your hips sag or rise too high.
  5. 05Breathe steadily until the prescribed time is complete.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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