Plank
The plank is an isometric core exercise that trains anti-extension — the ability to resist your lower back from arching. It builds core endurance and stability that transfers to every compound lift.
How to Perform
Start in a push-up position but rest on your forearms instead of your hands.
Body forms a straight line from head to heels — no sagging or piking.
Squeeze your glutes and brace your abs like someone is about to punch you.
Push your forearms into the ground and protract your shoulder blades slightly.
Breathe normally while maintaining the position.
Common Mistakes to Avoid
Sagging hips, which stresses the lower back.
Piking the hips up too high, making it too easy.
Holding your breath instead of breathing normally.
Looking forward instead of down, which strains the neck.
Muscle Activation
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