Plank

Front Hold · Abdominal Bridge · Hover

IsolationStatic forceCoreBeginner

Bodyweight Calisthenics

The plank is an isometric core hold performed on the forearms and toes, training the rectus abdominis and transversus abdominis to resist gravity and keep the spine neutral. It builds anti-extension stability that carries over to nearly every loaded lift. Keep a straight line from head to heels, brace the abs, squeeze the glutes, and avoid letting the hips sag or pike.

Mechanic

Isolation

Load type

Timed

Utility

Basic

Wikipedia ↗Video guide ↗

coreisometricanti-extensionstabilitybodyweight