Start in a forearm plank or high plank position
Place elbows under shoulders if on forearms
Keep hands directly under shoulders if on hands
Extend legs straight behind you
Keep feet hip-width apart or together
Engage your core
Squeeze your glutes
Keep your body in a straight line from head to heels
Keep your neck neutral and gaze slightly ahead or down
Avoid letting your hips sag
Avoid lifting your hips too high
Breathe steadily throughout the hold
Hold the position for as long as you can maintain proper form
Lower down and rest when form breaks
Repeat for multiple sets as needed