The plank is the hollow body hold applied in a prone (face-down) position. The same anti-extension principle applies: your spine must maintain a neutral position under load, with full-body tension preventing collapse. It’s T1 in the core progression — and one of the most commonly performed and most commonly butchered exercises in all of fitness.
What a Real Plank Looks Like
A straight line from heels to the crown of your head. Heels stacked over the balls of your feet, legs engaged. Glutes squeezed. Hips level — not elevated, not sagging. Abs braced, lower back neutral. Shoulder blades flat against the ribcage, not winging. Neck neutral. Every joint in the body is in the same line.
This is maintained by tension throughout. Not by “sort of trying to stay straight.” Actively bracing everything.
Forearm vs Hand Plank
Forearm plank distributes load across the forearm and reduces shoulder stability demand — generally easier and appropriate for T1 work. Hand plank (push-up position plank) adds shoulder stability demand and directly trains the push-up starting position. Both are T1 core work. Progress from forearm to hand plank as your shoulder stability develops.
Common Errors
Hip sag. Lower back arch with hips dropping toward the floor. Fix: brace harder, posterior pelvic tilt, or reduce hold time until you can maintain the position.
Hip pike. Hips elevated above the straight line. Fix: consciously lower hips until the body is level.
Head drop or jut. Neck dropping or chin jutting forward. Fix: keep crown of head in line with spine.
Progression Standards
3 × 60 seconds forearm plank, body in strict straight line, consistent → progress to hand plank and Hollow Body Rock →
Move. Groove. Repeat. Smooth.
← Hollow Body Hold | Next: Hollow Body Rock →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.