Pilates Movement Monday: The Plank Position

Modified Pilates plank position showing open shoulders, core engagement, and relaxed hand placement.

The plank position is a movement we use frequently in Pilates and often as preparation for movements such as Leg Pull Prone on the Reformer. It may look simple, but it is also one of the easiest positions to perform with unnecessary tension.

Before worrying about how long to hold the position or adding progressions, start by finding good alignment. The shoulders should feel supported rather than collapsing or rounding forward. Keep the chest open and avoid sinking between the shoulder blades.

Length through the spine is important, creating the feeling of reaching from the head through to the heels or knees.

Interestingly, working from the knees can often create a stronger focus on the centre and abdominal support. Once the legs are fully extended, many people naturally recruit the glutes more strongly to help stabilise the body. There is nothing wrong with the glutes working, but sometimes they become the dominant strategy and take over the movement completely.

Breathing becomes one of the most important elements in the plank position. Many people instinctively hold their breath because creating tension can feel like creating stability. Holding the breath may help someone survive the position for a short time, but it does not teach control.

Static positions, whether with the knees down or legs extended, can be excellent training tools. Similar to the Hundred, the aim is not simply to hold still. The challenge is to maintain the position while continuing to breathe naturally and avoiding unnecessary gripping or tension. The body should feel active without becoming rigid.

Sometimes the hardest part of Pilates is not creating more effort. It is learning how to use less