Plank is a isolation anti-extension exercise for the core. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Illustration: Plank. Follow the written setup for this equipment variation.
Set up
1Choose a stable support surface and clear the space around you.
2Use assistance or elevation to match the prescribed rep range.
3Set the resistance and body position so the ribs begin stacked over the pelvis.
4Brace before moving and choose a range that does not create pulling in the low back or neck.
How to perform it
1Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
2Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
•Ribs down
•Keep belt buckle tipped up
•Move only as far as you can brace
Common mistakes
•Sagging through the lower back
•Holding the breath too long
•Chasing range at the expense of position
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
