Abs exercise
High PlankHow to do it, with form in numbers
- Main muscles
- Abs
- Also works
- Front delts, Triceps, Glutes
- Equipment
- Bodyweight
- Level
- Beginner
How to do it
How do you do the High Plank?
- Kneel on all fours with your hands flat under your shoulders.
- Step your feet back one at a time until your legs are straight, feet about hip width apart.
- Tighten your stomach, buttocks and thighs so your body forms a straight line.
- Push the floor away and hold, breathing steadily.
- Lower your knees to the floor to finish.
Cues
- Hands under shoulders, arms straight.
- Push the floor away.
- Hips in line with shoulders and heels.
Common mistakes
- Sagging hips: squeeze your buttocks and pull your ribs down.
- Hands too far forward: move them back under your shoulders.
- Chest sinking between the shoulders: press the floor away to fill your upper back.
Form in detail
What does good form look like?
The version in our demo
Straight-arm plank on the hands and toes (the top of a push-up), feet hip width apart. ACE uses this as the "push-up position" start for its high-plank drills; it is the common version and slightly easier on the trunk than the forearm plank because the body is more inclined.
Starting position
Face down on the hands and toes. Elbows straight but not forced back. Legs straight behind, feet about hip width apart (15–20 cm), on the balls of the feet. One straight line from ear through shoulder, hip and knee to ankle; head neutral, eyes on the floor 20–30 cm ahead of the hands.
The movement
An isometric hold. Thighs and buttocks are tightened, the abdomen braced and the ribs held down so the line does not change. Hands push the floor away so the upper back stays full, not sunk between the shoulder blades. Only the ribcage moves slightly with breathing.
Breathing
Steady, slow breaths throughout the hold.
Tempo
No hip, head or hand movement. Real sets: 10–30 s holds, 2–3 rounds.
Form in numbers
What are the angles and distances?
- Elbow flexion 0° (straight, not hyperextended); wrists directly under the shoulders (source).
- Hip flexion 0°, knee flexion 0°.
- Wrist extension about 90° (palm flat under a vertical forearm).
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The High Plank is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
