Safety Notes

• Avoid if you have acute lower back or shoulder issues
• Start with bodyweight if plank form is weak
• Keep neck neutral to prevent strain
• Use mat to protect hands and knees if needed
• Stop if you feel pain in wrists or elbows
• Ensure stable floor surface to avoid slipping

Spotting

No spotting required; perform solo but use a mirror or video to check form if possible.

Common Mistakes

• Allowing hips to rotate or rock
• Arching or rounding the back
• Using momentum instead of control
• Dropping head or lifting it too high
• Reaching with loose core
• Selecting weight too heavy for form

• Acute lower back pain
• Shoulder impingement
• Wrist injuries

• Adequate shoulder flexion
• Wrist extension mobility
• Hip stability

Build Up First

• Proficient in basic high plank
• Core bracing technique
• Controlled unilateral movement