How to Do a Plank Correctly: A Physiotherapist’s Step-by-Step Guide

Hi, I’m Kat – physiotherapist and co-founder of Lake Therapy. If you’ve ever been told to “engage your core” or been given planks to do for back pain, you’re not alone. The plank is a brilliant exercise for building strength and stability—but only when it’s done with proper form and at the right stage of your training programme. In fact, I often see people in clinic doing planks that look okay from the outside, but aren’t really activating the muscles that matter. So today I want to walk you through how to do a plank correctly—not just to build a stronger core, but to help you move better in everyday life.

Why the Plank Is More Than a Core Exercise

When we talk about “core” muscles, it’s easy to think just about abs. But the core is really your whole trunk—from your shoulders to your hips. That includes deep stabilisers like your transverse abdominis, pelvic floor, obliques, spinal muscles, and even your glutes.

Planks don’t just work your core—they challenge your posture, balance, and muscular control. Done correctly, they also engage your shoulders, legs, and breathing system. That’s why knowing how to do a plank correctly can benefit everything from running to lifting your kids, and even sitting upright at work.

The Step-by-Step Guide: How to Do a Plank Correctly

Let’s get into the details. You can do this on a mat, barefoot or in trainers. Start with short holds and focus on form over time.

1. Get into Position

• Begin on your elbows and toes (forearm plank position)

• Elbows directly beneath your shoulders

• Feet hip-width apart, toes tucked under

• Create a straight line from head to heels—no sagging or lifting hips too high

You should feel some light engagement already.

2. Tilt Your Pelvis to Engage Your Core

Now, this is a game changer. Tilt your pelvis backwards slightly—as if you’re tucking your tailbone under you. This helps flatten the lower back just a little and stops your spine from arching.

Once you do this, you should immediately feel more work in your abdominal area.

3. Squeeze Your Legs and Glutes

This part often gets missed. Firmly contract your thighs (quads) and your glutes. This stabilises your lower body and takes unnecessary strain off your back.

Remember, there’s no movement here—it’s all isometric tension. You’re not lifting or pulsing, just squeezing.

4. Draw Your Lower Belly In

Gently pull your lower belly towards your spine (think around the level of your pants line). Imagine tightening a belt just a notch tighter. This activates your deep core muscles that support your spine and posture.

If you’ve had back pain, pelvic issues, or are returning from pregnancy, this part is especially important.

5. Add an Isometric Crunch (Advanced)

If you’re confident with the basics, here’s an extra challenge. Imagine you’re pulling your elbows towards your toes and your toes towards your elbows—without moving. This increases core tension and gives your abs even more to do.

Just a few seconds of this, and you’ll feel the difference!

How Long Should You Hold a Plank?

There’s no magic number. It’s better to hold a perfect plank for 10–15 seconds than a sloppy one for 60.

I usually recommend:

• Start with 5–15 seconds

• Repeat 5–10 times

• Rest in between sets

• Gradually increase hold time as you build strength

You may feel sore the next day (especially in your abs!)—that’s normal when starting new core work. Keep it gentle and consistent, and you’ll progress faster than pushing through strain.

Common Mistakes When Doing a Plank

Learning how to do a plank correctly also means avoiding these frequent errors:

• Sagging lower back – can irritate the spine

• Holding your breath – try to breathe calmly through your nose

• Tension in the neck or shoulders – soften your jaw and keep your neck long

• Letting your hips drop or rise too high – keep the line from head to heel

If you’re not sure what your plank looks like, try filming yourself or asking someone to check your position.

How We Teach the Plank at Lake Therapy

At Lake Therapy, we don’t throw exercises at you and hope for the best. We break movements down and teach you how to use your body well—especially when it comes to core control.

We often introduce planks as part of more advanced rehab for:

• Lower back pain

• Shoulder injuries

• Hip instability

• Postnatal recovery

• Sports performance

And we always adapt based on your body—whether that means modifying the position, using props, or building endurance over time.

Want Help Strengthening Your Core Safely?

If you’ve been doing planks but not feeling much difference—or you’re not sure if you’re doing them right—we’d love to help you fine-tune your form. Knowing how to do a plank correctly can change the way you move, feel, and perform in everyday life.

You can book your Initial Consultation at Lake Therapy and we’ll do a full movement assessment and walk you through a personalised core plan.

Or, if you’d rather chat things through first, feel free to book a free 15-minute Discovery Call and we’ll talk about what’s going on and whether we’re the right fit to help.

Warmly,
Kat