High Plank
How to do it
Starting position
- Lie face down on the floor and place your hands shoulder-width apart
- Push the floor away strongly with your entire palms
- Tuck your toes and firmly support yourself on the floor
- Bring your feet together or set them hip-width apart
Movement
- Lift your knees off the floor and raise your body
- Pull your belly button firmly toward your spine
- Look at the floor between your hands
Breathing
Inhale deeply through your nose and exhale slowly through your mouth
Trainer tips
- Stack your shoulders directly over your wrists
- Maintain a straight line from head to toe
- Squeeze your glutes and hold
Cautions
- Sagging your lower back strains the lumbar spine, so brace your abs
- If your hips sag or pike, end the set even if time remains
- Sagging the lower back downward
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Lower back · Obliques |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Recommended time | 20 sec–45 sec |
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Representative exercise: Plank
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- Incline Elbow Plank
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- Ring Incline Plank
- Wide Front Elbow Plank
- Suspension Incline Plank
- RKC Plank
- Ring Plank
- Forward Arms Plank
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- Suspension Extended Plank
- Stability Ball Front Plank
- One-Arm Front Plank
- Suspension Single-Leg Plank
- Suspension Single-Leg Plank (Straight Arm)
Exercise GuideDoes your lower back sag?Watch the video and see how to fix it
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.