High Plank
Rep Range
Time Based
Hints
In the high plank position, position yourself as though you're about to do a push-up. Your hands should be placed directly under your shoulders with fingers spread wide for stability. Keep your body in a straight line from your head down to your heels. Engage your core, quads, and glutes, ensuring that your hips are neither sagging down nor piking up. Distribute your weight evenly between your hands and toes. Your neck should be in a neutral position, with your gaze focused slightly ahead of your fingertips on the ground.
Common Mistakes
Allowing the hips to sag can place unnecessary strain on the lower back. Similarly, pushing the hips too high can disengage the core, making the plank less effective. Ensure your hands are placed directly under your shoulders to prevent undue stress on the wrists. Avoid locking out your elbows completely; a slight bend can be beneficial. Lastly, ensure that you're not holding your breath or letting your head drop, which can strain the neck.
Breathing
While holding the high plank position, maintain a steady and controlled breathing pattern. Inhale deeply through the nose, filling the diaphragm, and exhale through the mouth. This continuous breathing will assist in maintaining core engagement and providing oxygen to the muscles.
Muscle Focus
Primary Muscles
Core
Secondary Muscles
Lower Body, Lower Back
Tertiary Muscles
Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps