Setup & Positioning
"Lie on your side with your legs stacked and your elbow directly under your shoulder. Your forearm should be flat on the floor, hand relaxed. Engage your core, squeeze your glutes, and lift your hips so your body forms a straight line from head to heels."
Key point: “Imagine your body is a rigid plank from your ankles to the top of your head—no sagging or bending.”
Body Alignment Cues
- Head/Neck: Keep your head in line with your spine—eyes forward or slightly down.
- Shoulders: Stack your top shoulder directly over your bottom shoulder.
- Hips: Keep them lifted and stacked—avoid rolling forward or backward.
- Legs: Keep them straight and lightly squeezing together.
Where You Should Feel It
- Obliques and deep core muscles holding you up
- Glutes and hips providing stability
- Shoulders supporting but not overstraining
Where You Shouldn’t Feel It
- Lower back pain (often from hips sagging or rotating)
- Sharp shoulder pain (usually from elbow not directly under shoulder)
- Neck strain from looking up or letting the head drop
Breathing
"Breathe steadily and keep your core braced—avoid holding your breath."
Common Mistakes to Avoid
- Hips sagging toward the floor – Reduces core engagement and strains the lower back.
- Elbow too far forward or back – Increases shoulder stress.
- Rolling forward or backward – Takes tension off the obliques.
- Holding with poor alignment – Better to hold a shorter, perfect plank than a long, sloppy one.
