How to do a plank, squat and push-up with good form
Good form protects you and builds strength faster.
Sharp pain in joints or back: stop and see a doctor.
At a glance
Do
- Warm up for 5 minutes
- Breathe steadily and go slowly
- Drink water
Do not
- Do not push through sharp pain
- Do not exercise right after a heavy meal
- Do not compare yourself with others
Before you start 0 / 3
Steps
Plank: forearms down, body in a straight line, hold 20 seconds, belly tight.
Squat: feet shoulder-width, sit back like on a chair, knees over toes, chest up.
Push-up: start on knees if needed, hands under shoulders, lower slowly.
Start with 2 sets of 8. Rest a day between workouts.
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Last reviewed: 31 October 2026 · About and sources
Sources
Compiled from these public health sources. This is education, not medical advice.