High Plank Exercise Guide: Master Your Core Stability

Learn how to perform the high plank with perfect form. Build core strength, improve posture, and stabilize your shoulders with this bodyweight guide.

How to Perform

  1. Begin on all fours on a flat surface with your hands placed directly under your shoulders.
  2. Extend your legs straight back one at a time, balancing on the balls of your feet so your body forms a straight line.
  3. Spread your fingers wide and press your palms firmly into the floor to engage your upper back and chest.
  4. Tuck your pelvis slightly and squeeze your glutes to prevent your lower back from arching toward the floor.
  5. Engage your quadriceps to keep your legs fully extended and push through your heels.
  6. Maintain a neutral neck position by looking at a spot on the floor about six inches in front of your hands.
  7. Hold this position while breathing deeply and steadily through your nose.

Common Mistakes

  • 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

Primary movers

  • Abs

Stabilizers

  • Shoulders
  • Triceps
  • Glutes
  • Lower Back

Related Guides

Abs · Strength