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Full Plank

  • With the upper body positioned as above, curl the toes under and straighten the knees
  • There should now be a straight horizontal line from the head to the tailbone
  • Draw the kneecaps up towards the hips
  • Draw the lower belly away from the waist band of your pants
  • Note: this variation with the knees lifted can also be performed on the elbows as described in variation 2 (see below)


  • Avoid sagging through the lower back or sticking the buttocks towards the roof
  • Ensure the chest does not collapse below the shoulders, keep the sternum lifted and shoulders pressing away from the floor
  • If the straight elbow variation is uncomfortable on the wrists you can utilise a towel