Plank

Plank is a isolation strength exercise primarily targeting the core. Secondary muscles: Shoulders. Equipment: Bodyweight. Difficulty: Beginner.

Exercise Profile

1Get into a forearm plank position with your elbows directly beneath your shoulders.
2Clasp your hands together or keep your forearms parallel, whichever is more comfortable.
3Extend your legs behind you and rest on the balls of your feet, hip-width apart.
4Engage your glutes, tighten your core, and create a straight line from your head to your heels.
5Keep your neck neutral by looking at a spot on the floor about a foot ahead of your hands.
6Hold the position for the desired duration, breathing steadily throughout.

✓Engage both your glutes and core to prevent your hips from sagging.
✓Do not let your hips pike upward — your body should form a rigid plank.
✓Breathe steadily and do not hold your breath.
✓Start with 20-30 second holds and build up gradually.
✓If the forearm plank is too easy, try a high plank on your hands or add weight on your back.

beginner

3 sets of 20-30 seconds

intermediate

3 sets of 45-60 seconds

advanced

3 sets of 60-90 seconds or weighted

What muscles does Plank work?

Plank primarily targets the core. Secondary muscles include Shoulders.

What equipment do I need for Plank?

Plank requires bodyweight. No gym equipment needed.

Is Plank good for beginners?

Plank is rated beginner difficulty. It is suitable for beginners.

Is Plank a compound or isolation exercise?

Plank is a isolation exercise, meaning it focuses on a single joint and muscle group.