Low Plank & High Plank
The plank is one of the most effective exercises to work multiple muscle groups simultaneously (core, chest, shoulders, glutes, legs) in the safest manner, assuming you do not have any pre-existing conditions that could be negatively impacted.
Do NOT attempt this exercise if you have any shoulder issues. If you do attempt the exercise and start to feel pain in any part of your body, stop immediately and stretch.
Always consult your physician before starting any new exercise program.
The picture above is a low plank and the model has good form EXCEPT for her neck position. When holding a plank, your neck will feel much better if it’s in line with your spine. In order for this to happen, your eyes and forehead will be facing towards the floor.
It’s also very important to keep your shoulders over your elbows. If you find your feet slipping on you, you’ve allowed your shoulders to move back.
The plank is a great isometric (not moving) exercise that many people find challenging. It’s fine to feel discomfort while holding a plank (meaning that you feel your muscles working hard but they are not hurting you).
Pain is not ok. If you’re not sure, err on the side of caution.
The picture above is a high plank and again, the model has pretty good form but her neck is a bit out of alignment. Her elbows are also slightly hyperextended (meaning that they’re bending backwards a little bit) which puts extra strain on the elbow joint.
If she were to lower her forehead slightly and soften her elbows by bending them a tiny bit, she would be in great form. I will also say that she’s a bit happier than most people I see holding a plank but good for her on that!
There is no better or worse way to do a plank (low or high) but most people do have a preference.
High plank is harder on the wrists but easier in general for most people I’ve worked with. It also allows for additional cardio movements to be incorporated into it (e.g. mountain climber, plank rotations).
Low plank allows the body weight to be more evenly distributed onto the forearms so there is no strain on the wrists. Additional movements can also be made from this position (e.g. knee bends, toe taps to the side, spider-woman).
Action Step:
Try holding a plank for as long as you can, up to a minute. Ask friends to join your “plank challenge” and see if you can do a 60 second plank every day for 30 days!
Final Notes:
When we engage in difficult exercises, some people forget to breath. It’s very important to breath while you’re holding your plank.
As a general rule, I encourage my clients to work their way up to 60 seconds on the plank. When they can hold a plank for 60 seconds AND it starts to feel a little bit easy, then we add the additional movements.
In my opinion, there’s no need to hold a plank for more than a minute. Planks progressions can be made challenging enough that most people will be ready to stop after 60 seconds.
