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
How to do it
- Set the elbows under the shoulders and the forearms parallel, feet about hip width.
- Tuck the tailbone slightly so the low back flattens instead of arching.
- Squeeze the glutes hard and pull the belly button toward the spine.
- Pull the elbows toward your toes without moving them — the whole body should shake within a few seconds.
- 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
| Goal | Prescription |
|---|---|
| Core strength | 3–4 sets of 20–30 seconds at maximum tension |
| Progression | Add load or elevate the feet rather than adding time past 60 seconds |
| Warm-up | 2 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
Keep training
- Ab wheel rollout
Ab wheel
- Leg raises
Bodyweight or pull-up bar
- Dead bug
Bodyweight
- Hammer curls
Dumbbells
- Dumbbell shoulder press
Dumbbells, bench
- Incline dumbbell press
Dumbbells, adjustable bench