🧘 Plank Form Guide
Build a bulletproof core with perfect plank form.
The plank is the most fundamental core stability exercise — but most people do it wrong. SportsReflector's AI analyzes your hip height, spine alignment, shoulder position, and neck angle to give you a 0–100 form score and identify the compensations that reduce effectiveness and cause lower back pain.
Primary Muscles
Transverse abdominis, rectus abdominis, obliques
Equipment
Bodyweight (no equipment needed)
AI Score Categories
6 metrics tracked
What AI Analyzes in Your Plank
SportsReflector tracks 6 key metrics to generate your 0–100 form score.
AI Form Score
Every Plank session gets an overall form score plus category-level scoring for each metric above.
4 Plank Mistakes AI Catches
These are the most common Plank form errors — and the ones most likely to cause injury or limit your progress.
Letting the hips drop toward the floor is the most common plank error. It reduces core engagement and compresses the lumbar spine.
Fix: Squeeze the glutes and brace the core as if bracing for a punch. Think of creating a straight line from head to heels. If hips sag, drop to knees until core strength improves.
Raising the hips into an inverted-V position reduces core activation and shifts load to the shoulders.
Fix: Lower the hips until the body forms a straight line. Check your form in a mirror or use AI analysis to see your alignment from the side.
Looking up or letting the head drop disrupts cervical spine alignment and reduces core engagement.
Fix: Keep the neck neutral — look at the floor about 12 inches in front of your hands. The head should be a natural extension of the spine.
Breath-holding during planks reduces intra-abdominal pressure and limits core stability.
Fix: Breathe normally throughout the plank. Inhale through the nose, exhale through the mouth. Maintaining breathing is a sign of proper core engagement.
Muscles Worked
Get Your Plank Form Score
Record your Plank on your iPhone and get an instant 0–100 AI form score with specific corrections for every mistake above.
Plank Guides & Deep Dives
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Frequently Asked Questions
Everything you need to know about SportsReflector
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