Planks are one of my go-to exercises for building deep core strength and stability. They’re easy to modify for beginners, can be done in different ways as you get stronger, and don’t require any equipment (aside from a yoga mat for cushioning).
Like any exercise though, proper plank form is crucial. While planks are relatively simple to do, I often see the same form errors that reduce their effectiveness, reinforce faulty movement patterns, and leave you more susceptible to injury.
The next time you hit the ground for a round of planks, be mindful of these three very common mistakes. Avoiding them will ensure you’re working the correct muscles and will speed up your strength gains.
How to do a plank
If you’ve never done a plank before, consider meeting with a certified personal trainer to learn the basics. I also recommend starting with diaphragmatic breathing and mastering the drawing-in maneuver first, both of which engage and strengthen deep core muscles like your transverse abdominis and pelvic floor.
- Come to all fours on a yoga mat.
- Engage your core and keep your spine neutral.
- Step your feet behind you.
- Place your forearms on the mat, with your elbows underneath your shoulders.
- Ensure your shoulders, torso, and hips are aligned.
- Hold in this position for the desired amount of time, starting with 15-30 seconds for beginners.
Even the most experienced gym rats can fall prey to these three common plank mistakes. They are:
1. Excessive lower back arch
If your lower back arches excessively during a plank, it means two things: your deep core lacks the appropriate strength to support your torso and hips, and your lower back is super tight.
When I see this form error in my clients, I start by opening up the lower back with a few mobility moves and stretches. Then, I modify the form — I’ll have clients drop to their knees while holding a plank, or I’ll have them place their forearms on an elevated surface like a weight bench instead. If I still see lower back arching, I’ll have them place their forearms against the wall and practice deep core activation through diaphragmatic breathing. Once they’re able to maintain a neutral spine alignment, I’ll progress the exercise until they’re performing a standard plank with no issues.
If you feel your back working more than your core, you may be making this plank mistake. Stretch and mobilize the lumbar spine before your next attempt, and don’t be afraid to modify the exercise until you can feel your core muscles engage.
2. Hip hike
Hip hikes — a form error where one hip twists and rotates higher than the other — can be another sign of weakness in the deep core. It also indicates that your glute muscles, like your gluteus maximus and gluteus medius, aren’t activating properly to support your pelvis.
My favorite exercise to strengthen the glutes is the single-leg glute bridge. When my clients perform this exercise, they’re often shocked at the strength discrepancies between their left and right sides. This is fairly common, but it’s important to isolate each side so that your glutes are able to correctly stabilize your hips during movement.
The next time you try a plank, take a look in the mirror and check for any hip hikes. If you notice one, practice the single-leg glute bridge and consider modifying your form.
3. Elbow placement
In a correct plank, your elbows should be directly under your shoulders with your forearms extended in front of you. However, I’ll often see people adopt a much narrower shoulder position while clasping their hands together. In this position, your shoulders and chest are working hard to stabilize your body instead of your deep core.
I’ll often see this form mistake in people with tight shoulders and pectoral muscles, which is very common if you work a desk job. Stretching the pecs with moves like a doorframe stretch lengthens the muscle tissue in this area, and makes it easier to execute the plank correctly
If it’s hard to do a plank without gripping your hands together, try stretching your pecs and modifying your form until you can keep your forearms in front of you.
More from Tom's Guide
- Plank exercise: This is how long you should hold a plank for
- This exercise improves core strength and stability in just 20 seconds per day, no equipment required
- Forget sit-ups — build a stronger core and improve your posture with this 15-minute standing abs workout
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