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Exercise guide

Bodyweight Floor Plank

The Plank is a foundational core stability exercise that strengthens the abs, lower back, shoulders, and hips. By holding a rigid body position against gravity, this movement improves core strength, posture, and overall body control.

Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
Abs muscle illustration
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How to

How to do the Bodyweight Floor Plank

  1. 01

    Place your forearms on the floor with elbows directly under your shoulders.

  2. 02

    Extend your legs behind you and balance on the balls of your feet.

  3. 03

    Brace your core and squeeze your glutes to form a straight line from head to heels.

  4. 04

    Keep your neck neutral and eyes facing the floor.

  5. 05

    Hold the position while breathing steadily.

  6. 06

    Maintain tension for the desired duration.

Performance tips

Cues that matter

  • Avoid letting your hips sag or rise too high.
  • Keep your core and glutes engaged throughout the hold.
  • Focus on controlled breathing while maintaining form.
Common questions

Frequently asked

What muscles does the Bodyweight Floor Plank work?

The Bodyweight Floor Plank primarily targets the Abs. Supporting muscles include Back, Shoulders, Glutes.

Is the Bodyweight Floor Plank a compound or isolation exercise?

The Bodyweight Floor Plank is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.

What equipment do I need for the Bodyweight Floor Plank?

The Bodyweight Floor Plank is a bodyweight exercise. No equipment is needed.

What difficulty level is the Bodyweight Floor Plank?

The Bodyweight Floor Plank is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.

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