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Core · Bodyweight

How to do a plank

A plank is not an endurance contest — it is a maximum-tension drill, and 30 honest seconds beats three minutes of sagging.

Muscles worked: Rectus abdominis, Transverse abdominis, Obliques, Glutes

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How to do it

  1. Set the elbows under the shoulders and the forearms parallel, feet about hip width.
  2. Tuck the tailbone slightly so the low back flattens instead of arching.
  3. Squeeze the glutes hard and pull the belly button toward the spine.
  4. Pull the elbows toward your toes without moving them — the whole body should shake within a few seconds.
  5. Breathe shallow and steady, and end the set the moment the hips drop.

Mistakes to avoid

  • Holding for time with sagging hips instead of stopping at the first break in form.
  • Piking the hips up to make it easier.
  • Holding the breath, which is what makes long planks feel impossible.

Sets and reps

GoalPrescription
Core strength3–4 sets of 20–30 seconds at maximum tension
ProgressionAdd load or elevate the feet rather than adding time past 60 seconds
Warm-up2 sets of 15 seconds before squats or deadlifts

Swaps and alternatives

  • Ab wheel rollout — Same anti-extension job with a much bigger range.
  • Dead bug — Trains the same brace while the limbs move.
  • Side plank — Covers the obliques and the hip the front plank misses.

Common questions

What people ask about plank

This guide covers plank form, how to do planks correctly, plank muscles worked, plank sets and reps for muscle growth, bodyweight rectus abdominis exercise and the swaps to run when a rack or bench is taken.

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