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
Set up
1Choose a stable support surface and clear the space around you.
2Use assistance or elevation to match the prescribed rep range.
3Stack the ribs over the pelvis and lightly squeeze the glutes.
4Begin with a range you can control without the low back arching.
How to perform it
1Brace as if preparing for a punch.
2Extend the limbs or body while maintaining trunk position.
3Pause before the low back begins to arch.
4Return under control and reset.
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.
