ComboCoreShouldersGlutesQuads

Full Plank [Flat Palms]

The Full Plank on flat palms is a foundational isometric hold that builds total-body stability, with emphasis on the core, shoulders, and glutes.

Equipment: None

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Step-by-step instructions

1
Start in a high plank position with your hands flat on the floor, slightly wider than shoulder-width apart.
2
Your body should form a straight line from your head to your heels.
3
Keep your core tight, your glutes squeezed, and your hips level — do not let them sag or pike up.
4
Look down at the floor to keep your neck neutral.
5
Hold for the prescribed time or number of breaths.

Breathe steadily throughout the hold. If your lower back begins to arch or your hips drop, reduce the hold time and build up gradually.

CoreShouldersGlutesQuads

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