Move · Videos · Technique · 4 min

How to Plank: Form Cues and Progressions

How to Plank: Form Cues and Progressions — video by E3 Rehab Play · 3:59

Video by E3 Rehab on YouTube · Open on YouTube

A physical therapist gives two simple cues that make the forearm plank work your abs properly, then three ways to make it harder once the basic hold feels easy.

  • 4 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 6

Tap a time to watch that step in the video.

  1. Cue 1: tuck your tailbone under as you squeeze your glutes; practise it standing first if needed. 0:39
  2. Cue 2: gently pull your elbows back towards your toes to switch the abs on more. 0:59
  3. Shoulders stacked over elbows, press the floor away and keep a straight line from head to ankles. 1:09
  4. Harder 1: RKC plank, using the same cues at maximum effort for a short, shaking hold. 1:44
  5. Harder 2: long-lever plank with your elbows under your nose, still tucking and squeezing. 2:02
  6. Harder 3: a weight on your hips; overall, aim for 2–4 sets of 20–60 second holds, 2–4 times a week. 2:30

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Stack shoulders over elbows and keep a straight line from head to ankles
  • Squeeze your glutes and tuck your tailbone under
  • Gently pull your elbows toward your toes to switch the abs on more

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadholding forearm planks
  • Elbows movesforearms on the floor, elbows under shoulders
  • Down on the floor. You get down to the floor and back up again.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by E3 Rehab; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety