Absolutely Everything You Need to Know About Planks

To bump up the engagement of your hamstrings and glutes, add a leg lift to your low plank, and to increase the challenge even more, add a rocking movement. During this move, be sure not to arch your back; only lift your leg as high as you can without arching.

• Start in a low plank position, elbows directly under your shoulders and palms flat on the floor. Engage your core and tuck your tailbone slightly to find a neutral spine.
• Without moving anything else in your body, lift your right foot up a few inches, squeezing your right glute. You can simply hold here for two seconds, then lower your foot. Or, holding your foot in the air, rock your body slightly back, then forward, then return to your start position and slowly lower your foot to the floor. Repeat on the opposite side.
• That's one rep. Do three sets of 10 reps, resting for 30 seconds to one minute between sets.