Quick Answer
Plank is a beginner strength exercise that targets your abdominals. It uses only your bodyweight. Lie face down. Place forearms on floor, elbows directly under shoulders, hands clasped or palms flat.
Video Tutorial
How to Perform the Plank
- 1
Lie face down. Place forearms on floor, elbows directly under shoulders, hands clasped or palms flat.
- 2
Lift body off floor, supporting weight on forearms and toes.
- 3
Keep body straight from head to heels. Engage core and glutes.
- 4
Avoid letting hips sag or rise too high.
- 5
Keep neck neutral, gaze down or slightly forward.
- 6
Hold the position for the desired duration, breathing steadily.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Plank isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Plank work?
The Plank primarily works your abdominals. Secondary muscles include the obliques, shoulders, glutes and lower back.
What equipment do I need for the Plank?
The Plank needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Plank suitable for beginners?
Yes. The Plank is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Plank should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Plank every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.