# Plank

URL: https://heatsy.app/ex/plank

Also known as: Front Plank, Forearm Plank, Plank Hold, Elbow Plank, Planks, Prone Plank, Abdominal Bridge, Prone Bridge

Body region: Core, Chest

## Muscles

- Main: Serratus Anterior
- Helps: Triceps
- Holds: Deltoid, Infraspinatus, Teres Minor, Pectoralis Major, Pectoralis Minor, Trapezius, Latissimus Dorsi, Teres Major, Rhomboids, Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis, Iliopsoas, Sartorius, Tensor Fasciae Latae, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Gastrocnemius, Soleus

## Technique

1. Lie face down, then prop yourself on your forearms with elbows under shoulders.
2. Lift your hips and form a straight line from head to heels.
3. Brace the abs and squeeze the glutes.
4. Hold the position while breathing steadily.

### Cues

- Push the floor away through the forearms.
- Keep your neck neutral.

### Common mistakes

- Letting the hips sag.
- Piking the hips up.
- Holding your breath.