Plank
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A straight-body isometric hold on the forearms and toes, bracing the whole core to keep the spine neutral — the foundational anti-extension core exercise.
Detail
Set the forearms on the floor under the shoulders, feet on the toes, and hold the body in a straight line from head to heels. Brace the transverse-abdominis and rectus-abdominis, squeeze the glutes, and tuck the rib cage so the lower back neither sags nor arches. The core works isometrically to resist the spine extending under gravity (anti-extension). Beginners can drop to the knees; this is the base of the plank-progression.
Hold for quality time and stop when form degrades (hips dropping, lumbar arching) rather than chasing minutes. Build with longer holds, then progress to harder leverage variations. A spine-friendly alternative to repeated trunk flexion and the bracing pattern underlying all calisthenics.
Key facts
- Straight body on forearms and toes; whole core braced; spine neutral.
- Anti-extension hold — resist the back sagging/arching.
- Knees-down to regress; build hold time then progress leverage.
- Stop on form breakdown, not at a fixed time.
Connections
- plank-progression — step 1.
- side-plank / hollow-body-hold — companion holds.
- transverse-abdominis — primary brace.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.