The plank holds the body in a straight line on the forearms and toes, forcing the abs, obliques, glutes and shoulders to resist sagging. It trains the deep trunk stabilisers that protect the spine in almost every other lift, and it needs no equipment.
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How effective is this exercise for you?
4
Sets
1m
Duration
Bodyweight
Equipment
5.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Core
📋 How To Perform Plank
1
Rest on your forearms and toes, elbows directly under your shoulders.
2
Keep your body in one straight line from head to heels.
3
Squeeze your glutes and brace your core — don't let your hips sag or pike up.
4
Keep breathing steadily throughout — don't hold your breath.
5
Hold for the target time, stopping if your form starts to break down.
💡 Benefits of Plank
Builds endurance in the muscles that keep the trunk rigid, which carries over to squats, deadlifts, running posture and everyday lifting. It is also one of the lowest-impact core exercises, so it suits beginners and people with sore joints.
📈 Sets, Reps & Programming
Hold for 20 to 60 seconds for 3 to 4 sets, and stop the set when your hips start to sag rather than pushing through bad form. Add it at the end of a workout or as a short daily habit.
⚠️ Common Mistakes to Avoid
Letting the hips sag so the lower back arches
Piking the hips high so the abs stop working
Holding the breath instead of breathing steadily
✅ Pro Tips
Squeeze the glutes and pull the belly button toward the spine so the ribs stay down
Place the elbows directly under the shoulders and push the floor away
🛡️ Safety Notes
Stop the set if you feel the lower back pinching or the shoulders aching. Drop to the knees or shorten the hold rather than forcing a long, sagging plank.
🔁 Progressions & Regressions
Make it harderfeet elevated, long-lever plank, or add a weight plate on the back.
Make it easierknee plank or incline plank with hands on a bench.
Quality matters more than time. A solid 30 to 60 seconds with perfect form beats a sagging two-minute hold. Once 60 seconds feels easy, make it harder instead of simply holding longer.
Why do my shoulders hurt in a plank?
The shoulders may be collapsing. Push the floor away so the upper back rounds slightly, keep the elbows under the shoulders, and shorten the hold if the ache continues.
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