03/20/2026
If planks always seem to hit your low back more than your abs, this tweak might help.
This is one of my favourite exercises for improving chronic low back tension and hip flexor tension, but the how matters.
When most people do a plank, they either hang in their lower back or miss the muscles that should be doing the work.
Two key things to focus on:
1. Push the shoulder blades forward
Think about the muscles around your armpits and sides of your body working. We want the upper back active, not the shoulder blades squeezed together.
2. Flatten the low back
Think ribs down and abs on. A full exhale can help you find the muscles on the front and sides of your trunk that help take tension out of the lower back.
A good place to start is on all fours:
• hands under shoulders
• knees under hips
• push the floor away
• gently flatten the low back
• exhale fully
From there, progress to hovering the knees, then to a full plank while keeping the same focus.
Done well, this should feel like a lot more abs and serratus, and a lot less “just hanging out” in your low back.
If you find exercise tips like this helpful, check out my page and follow along for more.
