Isometric Plank: how to do it

How to perform it

Lie face down on the mat and place your forearms on the floor with your elbows aligned below your shoulders.
Extend your legs behind you and support your body on the balls of your feet.
From this position, raise your body and maintain a straight line from your head to your heels.
Engage your abs, glutes, and legs to stabilize your entire body throughout the exercise.
Keep your neck neutral and your gaze directed toward the floor.
Avoid raising your hips too high or allowing your lower back to sag.
Hold the position for the prescribed time while breathing continuously and under control.
Exit the position slowly and in a controlled manner when the time is complete.

What you should feel

Greater core activation, with the shoulders, glutes, and legs contributing to stabilization. You should feel sustained muscular effort without pain in the lower back, shoulders, or neck.

Groups mentioned in the description

Core Shoulders Glutes

Exercise questions

How do you perform Isometric Plank?

Lie face down on the mat and place your forearms on the floor with your elbows aligned below your shoulders. Extend your legs behind you and support your body on the balls of your feet. From this position, raise your body and maintain a straight line from your head to your heels. Engage your abs, glutes, and legs to stabilize your entire body throughout the exercise. Keep your neck neutral and your gaze directed toward the floor. Avoid raising your hips too high or allowing your lower back to sag. Hold the position for the prescribed time while breathing continuously and under control. Exit the position slowly and in a controlled manner when the time is complete.

What does Isometric Plank work?

Isometric body hold that works the core, glutes, and shoulders while maintaining alignment and stability without movement.

What should you feel during Isometric Plank?

Greater core activation, with the shoulders, glutes, and legs contributing to stabilization. You should feel sustained muscular effort without pain in the lower back, shoulders, or neck.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.