- EquipmentBodyweight
- PatternCore
- Repsheld for time
- Joint loadNone flagged
Lie face down and rest on your forearms, elbows under your shoulders, then lift onto your toes so your body forms a straight line.
First cueKeep a straight line from head to heels.
How to do the Plank
Set up. Lie face down and rest on your forearms, elbows under your shoulders, then lift onto your toes so your body forms a straight line.
- Brace your stomach and squeeze your glutes.
- Hold the straight line for the target time.
- Lower your knees to the floor to finish.
Form cues
- Keep a straight line from head to heels.
- Push the floor away with your forearms.
- Breathe steadily.
Common mistakes
- Letting the hips sag.
- Piking the hips up high.
Muscles worked
Main target: Abs. The rectus abdominis runs down the front of the trunk. It curls the trunk forward and, more often in training, stops the spine arching under a load.
On the way: Obliques and Lower back.
Its other side: Lower back, in the trunk pattern.
What to pair it with
Movements that round out a workout with the Plank, from the same catalog the StatBlockFit app logs.
- Back Extension Superset partner: it trains the other side of the trunk pattern, so the two can alternate.
- Russian Twist Often left out: it trains the obliques, a job the moves above leave undone.
A complete workout around it
4 movements, the Plank first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Plank 3 × 30 to 60 s
- Back Extension 3 × 10 to 20 reps
- Russian Twist 3 × 12 to 30 reps
- Hanging Leg Raise 3 × 6 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Gym or cable swap
Machine Crunch
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
Its variations: Side Plank, Hollow Hold, Bear Hold, Plank Shoulder Tap and Mountain Climber.
Do before it: Dead Bug (bracing).
Track it in StatBlockFit
In the StatBlockFit app the Plank is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Plank?
Set up: Lie face down and rest on your forearms, elbows under your shoulders, then lift onto your toes so your body forms a straight line. Steps: 1. Brace your stomach and squeeze your glutes. 2. Hold the straight line for the target time. 3. Lower your knees to the floor to finish. Form cues: Keep a straight line from head to heels. Push the floor away with your forearms. Breathe steadily. Common mistakes: Letting the hips sag. Piking the hips up high.
What muscles does the Plank work?
It trains the abs as its main target and works the obliques and lower back on the way.
What can I do instead of the Plank?
In a gym: Machine Crunch. Each trains the same main muscle.
What should I pair the Plank with?
Good partners in the same workout are Back Extension and Russian Twist.