Plank

core exercises Full core, stabilizers

Isometric anti-extension hold to build core endurance.

Execution

1. Prone on forearms and toes
2. Body in a straight line from head to heels
3. Slight posterior pelvic tilt
4. Hold 30-60 seconds, 3-4 sets

Cues

• Squeeze glutes and quads
• Push the floor away
• Chin tucked

Common Errors

• Hips sagging (lumbar extension)
• Hips too high
• Breath holding

Progressions

• Knees -> Toes -> Elevated feet -> Single leg

Related Patterns

• lumbar hyperlordosis
• anterior pelvic tilt