Strength
High plank
A fundamental isometric hold designed to build core stability, shoulder strength, and total-body tension.
How to perform.
Follow the sequence — setup is half the lift.
Begin on all fours on a flat surface with your hands placed directly under your shoulders.
Extend your legs straight back one at a time, balancing on the balls of your feet so your body forms a straight line.
Spread your fingers wide and press your palms firmly into the floor to engage your upper back and chest.
Tuck your pelvis slightly and squeeze your glutes to prevent your lower back from arching toward the floor.
Engage your quadriceps to keep your legs fully extended and push through your heels.
Maintain a neutral neck position by looking at a spot on the floor about six inches in front of your hands.
Hold this position while breathing deeply and steadily through your nose.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Sagging the hips toward the floor which strains the lumbar spine
- Piking the hips too high and shifting weight away from the core
- Allowing the head to droop or looking up too far
- Holding your breath instead of maintaining rhythmic respiration
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.