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Trainer Tip #13: Correct form of a plank

ByAmy Connell

Planking is so much more than holding your chest and buttocks off the ground.

Here’s a checklist to go through:

Pretend there is a straight line from your ears to your toes (or knees). This line dissects your shoulders and hips as it makes it’s way down.

One common error in planks is the tendency to round the back. Take your shoulder blades together and down your back. Imagine your 13-year old getting his height measured. He straightens his back and lengthens his head upward so he can capitalize on his height.

Assume this position in the plank position. In addition:

  • Your hands or elbows should be directly below your shoulders.
  • Lace your ribcage together.
  • Draw your belly button toward the spine.
  • Squeeze your gluteus.
  • Activate your quads by raising your kneecap.
  • Press your heels away from you.

You may find when you apply all of these points, you can’t hold a plank as long. That’s ok – you’d rather train your body right for shorter amounts of time than train it poorly for longer.

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