Plank
Primary
Core
Secondary
Shoulders, Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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For training your core, the Plank is a solid beginner-level isometric hold in the isolation category. Use for core stability and endurance.
Everything You Need to Know About the Plank
The Plank is a good for beginners exercise that targets your Rectus abdominis and Transverse abdominis. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for core stability and endurance. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Plank work?
Primary
Secondary
Stabilizers
Step-by-step: Plank
- 1
Start in a push-up position on your forearms.
- 2
Keep your elbows directly under your shoulders.
- 3
Engage your core and squeeze your glutes.
- 4
Maintain a straight line from head to heels.
- 5
Don't let your hips sag or pike up.
- 6
Hold for the prescribed time.
What are the best tips for the Plank?
Focus on bracing your entire core.
Breathe normally throughout.
Keep your neck neutral.
Quality over duration.
Mistakes to watch for on the Plank
Hips sagging toward the floor.
Losing hip position during the Plank shifts the loading pattern away from your Rectus abdominis and can compress your lower back. Stay planted and let your Rectus abdominis do the work.
Piking hips too high.
Losing hip position during the Plank shifts the loading pattern away from your Rectus abdominis and can compress your lower back. Stay planted and let your Rectus abdominis do the work.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Plank spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Looking up instead of down.
Craning your neck during the Plank compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Who should do the Plank?
All fitness levels looking to build strength and muscle definition.
How to Program the Plank
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 30-60 seconds. Rest 45-60s.
What are good alternatives to the Plank?
Other Variations
- Side Plank
- High Plank
- Weighted Plank
- Plank with Leg Lift
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Plank — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Maintain neutral spine.
- Don't hold breath.