What it is
An isometric trunk exercise held from elbows or hands.
Exercise Library
Plank
Track planks by hold time, position, and form quality.
Target area
Core, shoulders, glutes, and full-body tension.
Why it matters
Planks teach bracing and body-line control for pushups, hinges, carries, and floor work.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Set elbows under shoulders or hands under shoulders.
- 2Step feet back and create a long line from head to heels.
- 3Brace the core, lightly squeeze the glutes, and keep breathing.
- 4Hold until form starts to change.
- 5Log the time only for clean holds.
Common mistakes
- Letting hips sag.
- Holding the breath.
- Looking forward and straining the neck.
App-friendly short summary
Track planks by hold time, position, and form quality.
Easier version
Use an elevated plank or knee plank.
Harder version
Use longer holds, shoulder taps, or long-lever planks.
Safety notes
- End the set before shaking changes posture.
- Use an incline if the lower back feels strained.
- Avoid pushing through shoulder or wrist pain.
Beginner terms explained
These definitions match the app form-guide popup language.
Isometric
A muscle action where you hold a position without visibly moving.
Brace
Lightly tighten the midsection as if preparing for a cough while still breathing.
Neutral spine
A comfortable spine position that keeps the natural curves without forcing a hard arch or tuck.