Plank
Core
Time-Based
Bodyweight
The plank is a foundational isometric core exercise. Hold a rigid body position supported on forearms and toes, engaging the entire anterior core, shoulders, and glutes.
How to Do Plank
- Stack your elbows directly under your shoulders with forearms on the floor
- Squeeze your glutes and brace your core as if bracing for a punch
- Keep a straight line from head to heels — no sagging hips or piked hips
- Look at the floor slightly ahead of your hands to maintain a neutral neck
Form Cues
- Stack your elbows directly under your shoulders with forearms on the floor
- Squeeze your glutes and brace your core as if bracing for a punch
- Keep a straight line from head to heels — no sagging hips or piked hips
- Look at the floor slightly ahead of your hands to maintain a neutral neck
Common Mistakes to Avoid
- Letting the hips sag toward the floor, which puts stress on the lower back instead of the core
- Piking the hips too high, which makes the plank easier but reduces core engagement
- Holding your breath — maintain steady breathing to keep the core engaged
Muscles Worked
Primary
Rectus Abdominis
Transverse Abdominis
Secondary
Obliques
Erector Spinae
Gluteus Maximus
Anterior Deltoid
Recommended Sets and Reps
Beginner
3 sets
20-30s
60s rest
Intermediate
3-4 sets
30-60s
45s rest
Advanced
4-5 sets
60-90s
30s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the plank work?
The plank primarily targets the rectus abdominis and transverse abdominis (deep core), with secondary engagement from the obliques, erector spinae, glutes, and shoulders.
How long should I hold a plank?
Beginners should aim for 20-30 seconds, intermediates 45-60 seconds, and advanced athletes 90+ seconds. If you can hold a plank for over 2 minutes, increase difficulty with variations rather than more time.
Planks vs crunches — which is better?
Planks train core stability (anti-extension), while crunches train core flexion. Planks are safer for the spine and more functional for everyday activities. Most fitness experts now recommend planks over crunches for core training.
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