Plank - Butt (WRONG-RIGHT)
- Zielmuskel
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- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
Plank - Butt (WRONG-RIGHT) is a technique-correction drill that demonstrates the two most common hip-position errors in a standard plank — hips piked too high and hips sagging too low — before showing the correct neutral alignment. It trains core and waist stabilization by making the contrast between wrong and right positions immediately visible so you can recognize and self-correct both faults.
Plank - Butt (WRONG-RIGHT): So führst du sie aus
- 1Set up in a forearm plank: elbows directly under your shoulders, forearms flat on the floor, legs extended behind you, weight on your toes.
- 2WRONG — Pike: Deliberately raise your hips toward the ceiling until your body forms an inverted V. Hold for a moment and notice how tension shifts off your core and onto your shoulders.
- 3WRONG — Sag: Lower your hips until they drop toward the floor. Hold briefly and notice the excessive arch in your lower back and the loss of abdominal tension.
- 4RIGHT — Neutral spine: Return your hips to a level position so your head, shoulders, hips, and heels form a single straight line parallel to the floor.
- 5Brace your core as if preparing to absorb a punch to the stomach, squeeze your glutes lightly, and press your forearms into the floor.
- 6Hold the correct position for 20–60 seconds, breathing steadily without allowing your hips to drift upward or downward.
- 7Finish by dropping your knees to the floor and resting briefly in a child's pose before your next set.
Technik-Tipps
- Use a mirror or prop a phone to record your side profile on early attempts — most people misjudge their own hip level until they see it from the outside.
- Think 'draw the belly button up toward the spine' throughout the hold; this cue prevents hip sag without triggering an overcorrection into a pike.
- Keep your neck in line with your spine by looking at a point on the floor about 15 cm in front of your hands — avoid craning up or tucking your chin hard to your chest.
- If your hips start to drift before your target time is up, end the set rather than grinding through broken form.
Häufige Fehler
- Piking the hips skyward, which offloads the core and converts the plank into a passive shoulder stretch — exactly what this drill teaches you to avoid.
- Letting the hips sag toward the floor, which compresses the lumbar spine and removes tension from the abdominal wall, increasing injury risk over time.
- Holding the breath, which raises intra-abdominal pressure in an uncontrolled way and makes it harder to sustain steady core tension through a full hold.
- Drifting to one side so the hips are laterally tilted — even a small asymmetry creates uneven spinal loading that compounds across repeated sets.
Häufig gestellte Fragen
What is the correct hip position in a plank?
Your hips should be level with your shoulders and heels, forming a straight line from head to toe — neither raised into a pike nor sagging toward the floor.
Why do my hips keep sagging during a plank?
Hip sag is usually a sign that your core is fatiguing faster than your target hold time. Shorten each set and focus on actively bracing your abs rather than passively holding the position.
Is this drill suitable for beginners?
Yes — seeing the wrong positions demonstrated first gives beginners a clear reference for what to avoid, making it easier to find and maintain correct alignment from the start.
How long should I hold a plank once I have correct form?
Start with 3 sets of 20–30 seconds and build toward 60 seconds as your core strengthens. Quality alignment matters more than duration — end the set before form breaks down.
What is the difference between a piked plank and a correct plank?
In a pike the hips are raised, which shortens the posterior chain and reduces core demand. A correct plank keeps hips neutral so the entire anterior chain — abs, hip flexors, and quads — works under tension throughout the hold.
