Plank: A Core Exercise for Shoulders, Back, and Glutes
Movement card
| Body area | Whole body and breathing |
|---|---|
| Also called | Plank exercise |
| Works | core, shoulders, back, glutes |
| Type | Strength |
| Position | Floor |
| Hold | 10 to 30 seconds |
| Reps | 2 to 4 |
| Sets | 1 |
| Sides | Not applicable |
| How often | A few times a week, or once a day if it feels good. |
| Equipment | None, floor mat |
| Office visibility | High |
The plank is an exercise where you hold your body in a straight line, supporting yourself on your hands and toes. It engages several muscle groups at once.
People who sit for long periods may find the plank a useful way to take a full-body break. It provides a chance to stretch out and engage muscles that are inactive while seated.
What the plank works
The plank primarily works the muscles in your core. It also strengthens your shoulders, back, and glutes. This exercise helps build stability through your torso.
How to do it
Starting position: Start on your hands and knees on the floor, with your hands directly under your shoulders and your knees under your hips.
- Step your feet back one at a time, extending your legs straight behind you.
- Engage your core muscles to create a straight line from your head to your heels.
- Keep your neck in line with your spine, looking down at the floor.
- Hold this position, breathing steadily.
- To finish, gently lower your knees back to the floor.
What you should feel
You should feel your core, shoulder, and leg muscles working to hold your position. You should not experience any sharp pain in your back or shoulders. If you do, gently lower yourself out of the pose.
Common mistakes
- Letting your hips sag towards the floor.
- Raising your hips too high, creating a V-shape.
- Holding your breath.
- Letting your head drop or looking up.
Make it easier or harder
- Easier: Perform an incline plank by placing your hands on a sturdy desk or wall instead of the floor.
- Easier: Perform the plank on your knees instead of your toes.
- Easier: Hold for a shorter time.
- Harder: Hold the position for a longer time.
- Harder: Try a forearm plank by resting on your forearms instead of your hands, keeping elbows under shoulders.
- Harder: Lift one foot off the floor for a few seconds, then switch.
Fitting it into a desk day
Because a standard plank requires floor space, it has high visibility in an office. For a more discreet option, you can perform an incline plank using your desk or a wall. This variation offers a quick reset between tasks without getting on the floor.
Quick questions
How long should I hold a plank?
Aim to hold the position for 10 to 30 seconds. You can do two to four repetitions in a set.
What if a plank on the floor is too difficult?
You can make the exercise easier by performing it on your knees instead of your toes. You can also do an incline plank by placing your hands on a sturdy desk or wall.
What is a common mistake when doing a plank?
A common mistake is letting your hips sag toward the floor or raising them too high. Try to maintain a straight line from your head to your heels.
When to see a doctor or physio
Pay attention to what your body is telling you during any exercise. Certain signs, like sharp pain or dizziness, mean you should stop immediately. If these feelings continue, it is best to get checked by a doctor or physical therapist.
- Sharp or shooting pain in your back, shoulders, or wrists.
- Numbness or tingling in your arms or hands.
- Feeling dizzy or lightheaded.
Skip it or ask first if:
- You have a recent back, shoulder, or wrist injury.
- You are in the later stages of pregnancy.
- You have had recent abdominal surgery.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.