Plank
The foundational core hold: trains your abs to stop the lower back from sagging.
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Muscles worked
Target
Also works
- Equipment
- Bodyweight
- Level
- Beginner
- Tempo
- Hold, breathing steadily
How to do the plank
- 1Rest on your forearms with elbows under your shoulders.
- 2Step your feet back so your body forms a straight line.
- 3Squeeze the glutes and brace as if about to be punched.
- 4Hold while breathing steadily.
When to pick it: Pick it as a core basic; when 60 seconds is easy, try harder variations instead of longer holds.
Form cues
- Ribs down, glutes tight
- Push the floor away
- Quality over time
Common mistakes
- Hips sagging or piking up
- Holding your breath
- Chasing long holds with bad form
Sets and reps
| Goal | Sets | Time | Rest |
|---|---|---|---|
| Beginner | 3 | 15–30 s holds | 45 s |
| Building | 3 | 30–60 s holds | 45–60 s |
| Advanced | 3–4 | Harder variation, 20–40 s | 60 s |
Progress by making the variation harder, not by holding for minutes.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.