High Plank

Explore high plank in 3D. Focus: Rectus abdominis, Obliques, Gluteus maximus.

Bodyweight · Mat

Setup

Place hands slightly wider than shoulders and extend the legs. Keep shoulders, hips and ankles aligned.

Exercise guide

  1. Controlled hold

    Keep shoulders, hips and ankles aligned; brace the abdomen and breathe naturally.

  2. Settle and stabilize

    Pause briefly and keep the body stable.

  3. Controlled hold

    Keep shoulders, hips and ankles aligned; brace the abdomen and breathe naturally.

  4. Settle and stabilize

    Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid arching the lower back, flaring the ribs, holding the breath or moving too quickly.

Colors show roles, not measured activation; white areas may also stabilize.