Wall Plank

Description

How to Do Wall Plank

1. 1
   Setup

   Stand facing a wall, about arm's length away, with your feet hip-width apart.

2. 2
   Setup

   Place your forearms flat against the wall, shoulder-width apart, with your elbows directly under your shoulders.

3. 3

   Step your feet back until your body forms a straight line from your head through your shoulders and hips to your heels.

4. 4

   Engage your core by drawing your navel towards your spine and squeezing your glutes to prevent your hips from sagging or arching.

5. 5

   Maintain a neutral spine and neck, keeping your gaze slightly forward or down at the wall, and hold this position for the desired duration while breathing deeply.

Tips

• Push through your forearms: Actively press into the wall with your forearms to engage your serratus anterior, enhancing upper body stability and core connection.
• Engage your glutes: Squeezing your glutes throughout the hold helps maintain a straight body line and prevents your hips from dropping or swaying.
• Control your breathing: Maintain steady, deep abdominal breaths, exhaling slowly to help keep your core engaged and avoid holding your breath.
• Adjust difficulty: To increase the challenge, step your feet further back from the wall; to decrease it, move your feet closer to the wall.

Common Mistakes

• ×Sagging hips: Allowing your hips to drop towards the floor indicates a loss of core engagement; fix this by actively squeezing your glutes and drawing your navel towards your spine.
• ×Arching lower back: Hyperextending your lumbar spine places unnecessary strain on your back; correct this by tucking your pelvis slightly and maintaining a neutral spine.
• ×Head dropping: Letting your head hang down breaks the straight line of your body; ensure your neck is in line with your spine by looking slightly forward or down at the wall.