Fysiqal

Carry & Anti-Movement Core · Beginner

Plank

Isolation carry & anti-movement core exercise using bodyweight.
Plank demonstration (no audio).
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

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How to do the Plank

Cues reviewed by Kwabena Osei on

Setup

Forearms (or hands, for a high plank) on the floor under your shoulders, body in a straight line from head to heels.

  1. Brace your core and squeeze your glutes to keep your hips level -- not sagging down or piked up.

  2. Keep your neck neutral, looking at the floor a few inches in front of your hands rather than craning up.

Common mistakes

  • Letting the hips sag toward the floor, which loads the lower back instead of the core.

  • Piking the hips up to make the hold easier, which takes tension off the abs.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine extensionprimary action · resisted

    Transverse abdominis (stabilizer, high emphasis); Rectus abdominis (stabilizer, high emphasis); External oblique (stabilizer, moderate emphasis); Internal oblique (stabilizer, moderate emphasis); Erector spinae (stabilizer, low emphasis)

Related exercises

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.