9 Most Common Plank Mistakes (+ How To Fix Them For Maximum Results)

Disclosure: This blog is meant to share general information and should not be taken as medical advice. Before starting any exercise routine, including planking, you should talk to your doctor or a fitness expert. This is especially true if you have any health issues or injuries that could make certain exercises unsafe for you. Always make sure you’re cleared to exercise before jumping in!

Which Is Not Common Mistakes When Doing Plank Exercise?

Let me be real—planking is one of the simplest yet most effective exercises out there. Whether working on anterior core muscles, core strength, posture, or overall body stability, it’s a powerhouse move that delivers serious results.

But here’s the thing: doing planks wrong can cause pain instead of helping you. Knowing how to avoid common mistakes will keep you safe and make your workouts more effective.

Mistake # 1: Teepee Flank (Hips Too High)

I once trained with a friend who raised her hips too high during planks because she thought it “helped her back.”

Understanding planking mistakes ^[1], such as improper hip alignment, helps protect your lower back when doing plank exercises.

In this common mistake, you elevate your hips, creating a teepee shape.

Holding this position can cause excessive activation and contraction of the hip flexors, altering the position of the lower back. This increases the amount of stress placed on the lower back.

In addition, it places additional strain on your shoulders.

• How to fix it:
  • Increase the width of your shoulder blades to relieve weight from your upper body while engaging the necessary core muscles.
  • When holding a plank, there can be a lot of unnecessary shrugging on the shoulders that occurs. Depress your shoulders (wide) and keep them away from your ears.
  • In addition, having your palms and hands spread in front of you on the floor can help to create more upper body stability.

After fixing her form, my friend started visualizing a straight line from her head to her heels. She told me she felt her core “turn on” for the first time, and her shoulder pain vanished after a week!

Mistake # 2: Dropping The Hips (Hips Too Low)

This was my biggest mistake early on. My lower back would arch because my hips kept sagging, and I didn’t even realize it was happening. Plank mistakes like this are common but can lead to discomfort and even injuries if left unchecked. It took several sessions with a physiotherapist to identify the problem and correct it.

In this demonstration, the hips have dropped, creating a noticeable drooping appearance and arching in the back.

This position places unnecessary stress on the back ^[4], specifically in the joints. Holding this position and continually making planking mistakes may result in irritation, potential damage, and pain.

• How to Fix It:
  • Pointing the tailbone down a little and squeezing your glutes together will help to keep your hips up.
  • Take several deep breaths while contracting and engaging your abdominal muscles.
  • Give the feet more space between them to help you establish a more stable and stronger base.

Mistake # 3: Muscle Imbalances

When I first started planking ^[3], I was over-relying on my shoulders, which left me feeling tight and exhausted.

It wasn’t until I learned to distribute the work that I felt the true power of a properly held plank.

Putting more workload on one muscle group than the others can cause muscle imbalances. 

Doing this over time can increase stress on joints and tendons, creating unnecessary muscle tension and poor posture.  Focusing too much on only one part of the body when performing plank can lead to muscle imbalances.

• How to Fix It:
  • Focus on isolating both the large and small core muscles.
  • Keep your back straight, and do not rest on your feet or hands.
  • It’s important to keep in mind that the goal of the exercise is to strengthen your core, so you should maintain this position and stability all throughout the body while holding plank.

Mistake # 4: Arched Back

When your back arches, your core isn’t doing its job. This can cause discomfort or even hurt your lower back.

• How to Fix It:
  • Tighten your abs and imagine pulling your belly button toward your spine.
  • Squeeze your glutes to help support your back.
  • Check your form in a mirror to make sure your back stays straight.

Mistake # 5: Butt In The Air

Lifting your butt too high is similar to the teepee plank mistakes. It shifts the work away from your core and onto your shoulders.

• How to Fix It:
  • Focus on keeping your body in one straight line.
  • Engage your core and glutes to keep everything aligned.
  • Check your form with a mirror or video to make adjustments.

Mistake # 6: Hunching Your Shoulders

Shrugging your shoulders or hunching forward strains your neck and upper back. This often happens when the shoulders are doing too much work.

• How to Fix It:
  • Relax your shoulders and keep them away from your ears.
  • Press your hands or forearms into the ground to engage stabilizing muscles.
  • Distribute your weight evenly across your upper and lower body.

Mistake # 7: Letting Hips Drag

Dragging your hips happens when your core isn’t engaged. This leads to instability and puts stress on your lower back.

• How to Fix It:
  • Tighten your abs and keep your spine neutral.
  • Lift your hips slightly to create a straight line from head to heels.
  • Rest if you’re feeling tired so you don’t sacrifice your form.

Mistake # 8: Not Breathing

Holding your breath is a common mistake that can make planks feel harder and less effective.

• How to Fix It:
  • Practice steady, controlled breathing: inhale deeply through your nose and exhale through your mouth.
  • Use your breathing to help you stay focused and hold the plank longer.
  • Try counting your breaths to make it easier.

Mistake # 9: Breath-Holding

Holding your breath during planks reduces oxygen flow, increases tension, and makes the exercise harder than it needs to be.

• How to Fix It:
  • Inhale deeply through your nose and exhale through your mouth.
  • Count your breaths to stay calm and focused.
  • Use your breathing to engage your core and hold the plank longer.

Planks aren’t just for fitness enthusiasts—they can be transformative for anyone at any age. Take Mary Carney, a 71-year-old who turned her health around with the 21-Day Fix program.

By committing to consistent exercise and proper form, Mary achieved an incredible milestone: holding a five-minute plank. At 71, she impressed her friends and even herself with this accomplishment, proving that age is no barrier to fitness. Reflecting on her journey, Mary shared:

“That is crazy at my age. At the end of the program, I did a five-minute plank.”

Planks became a powerful part of Mary’s routine, helping her build strength, lose weight, and feel more energized—all without injury.

Correct Plank Form

To Ensure You’re Following A Proper Plank Position:

Begin in a 4-point position on the floor. Plant your elbows directly under your shoulders and contact your core. Step back with both legs to your toes, maintaining good alignment with your head, shoulders, hips, and legs. Hold this position for several deep belly breaths, through your nose and out through your mouth. Relax and return to the starting position. 

Besides forearm plank, you can also try plank variations, such as Reverse Plank, Side Plank, and Plank with Shoulder Taps. Hold each position for a few seconds to maximize the benefits.

An Inspiring Story Of Recovery:

DonnaJean Wilde, a grandma from Canada, started doing planks after having wrist surgery. She wanted to regain her strength and used planks as part of her recovery. At first, she just focused on small goals, but over time, her core got super strong. She kept pushing herself and held a plank for 4 1/2 hours!

Her story shows how something as simple as planks can help you heal and become stronger than ever. 

Safety Considerations When Practicing Planks

Practicing planks can be an amazing full body workout, however, knowing which is not common mistakes when doing plank exercise can prevent unnecessary pain or injury.

If you have conditions that affect your back, joints, and legs, like blood pressure or your pregnancy, make sure to use modifications or consult a professional before starting.

Using your best judgment and knowing your body when starting something new is always best. You can often make modifications to accommodate certain injuries. 

Sarah Lindsay, a three-time Olympian, fitness expert and owner of Roar Fitness, emphasizes proper form is crucial to reap the benefits and avoid injuries.

She points out that planks not only tone the abs but also strengthen the entire midsection, supporting better posture and reducing strain on the lower back.  

Take Away

Planks don’t have to hurt to work! By focusing on proper form, you can unlock the full benefits of this amazing exercise.

Doing this over time can increase stress on joints and tendons, creating unnecessary muscle tension as well as poor posture. Common planking mistakes, such as focusing too much on only one part of the body when performing a plank, can lead to muscle imbalances.

I’ve seen my back pain disappear, my core strength ^[2] improve, and my confidence grows—and I know you can too.

If these tips help you, I’d love to hear your story.

We’d love to share even more helpful strategies for staying strong and healthy and preventing injuries. Check out our 7 Best Daily Habits for a Healthy Back just for you!

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