Bodyweight

High Plank

The High Plank is a full-body exercise enhancing core strength, stability, and balance. It works muscles from shoulders to legs, aids in improving posture, and aids in preventing back pain.

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High Plank instructions

Step-by-step instructions

1

Start kneeling on all fours, with your hands stacked directly under your shoulders and knees under your hips.

2

Extend your legs behind you, so you're resting on the balls of your feet. Your body should form a straight line from your shoulders to your heels.

3

Engage your core by pulling your belly button in towards your spine. Your neck and spine should remain neutral.

4

Keep your hands flat on the mat, spread your fingers wide to create a stable base. Your gaze should be slightly in front of you and not up or down.

5

Hold this position, ensuring not to lift your hips or drop your belly. Avoid locking your knees and elbows.

Start kneeling on all fours, with your hands stacked directly under your shoulders and knees under your hips.

Extend your legs behind you, so you're resting on the balls of your feet. Your body should form a straight line from your shoulders to your heels.

Engage your core by pulling your belly button in towards your spine. Your neck and spine should remain neutral.

Keep your hands flat on the mat, spread your fingers wide to create a stable base. Your gaze should be slightly in front of you and not up or down.

Hold this position, ensuring not to lift your hips or drop your belly. Avoid locking your knees and elbows.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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