High Plank
A straight-arm plank supported on the hands and toes.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Trunk stability
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Place the hands under the shoulders and extend both legs.
- Brace the trunk and keep the feet about hip-width apart.
Do the rep
- Hold a straight line from the head through the hips to the heels.
- Press through both hands without letting the shoulders collapse.
- Lower the knees to finish.
What counts as a rep
Count only time held with straight arms, hands under the shoulders and the head, hips and heels in one line.
Count only time held with straight arms, hands under the shoulders and the head, hips and heels in one line.
Breathing
Breathe steadily during the hold.
Cues
- Press the floor away.
- Keep the hips level.
- Keep the neck in line.
Common mistakes
Hips sagging
What you seeThe lower back arches and the hips drop.
FixBrace the trunk and end the hold before the hips drop.
A straight trunk defines the plank.
Hips lifting
What you seeThe hips rise above the shoulder-to-heel line.
FixLower the hips until the body forms one line.
The straight line gives a consistent hold.
Stop the set if
- Stop if you feel sharp pain.
- End the set when you cannot keep the body straight.
General educational content, not individual coaching or medical advice.
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