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Plank
CoreCoreDifficulty ★GymHome / bodyweightClass-style circuitCourtPool
3 MET
≈ 38 kcal per 10 min at 75 kg
How to do it
- Forearms down, elbows under shoulders.
- Squeeze glutes and pull ribs toward hips.
- Hold with a neutral neck.
Coaching cues
- Push the floor away
- Ribs down
Common mistakes
- Hips sagging or piking
Make it harder
- Long-lever plank
- Plank with shoulder taps
Muscles worked
- Core
- Shoulders
- Glutes
Primary: Core · Secondary: Shoulders, Glutes
Equipment
None