Plank

How to Perform the Plank

1. Start face down on the floor with your forearms flat on the ground, elbows directly beneath your shoulders.
2. Clasp your hands together or keep your forearms parallel — whichever feels more stable.
3. Lift your body off the ground so only your forearms and toes are in contact with the floor.
4. Keep your body in a perfectly straight line from the top of your head to your heels.
5. Brace your core by tightening your abs as if you are about to be punched in the stomach.
6. Squeeze your glutes and press your forearms into the floor to create maximum total-body tension.
7. Hold for the prescribed time while breathing steadily — do not hold your breath.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Builds deep core stability and anti-extension strength
• ✓Requires zero equipment and can be done anywhere
• ✓Strengthens the shoulders and glutes isometrically
• ✓Directly transfers to maintaining a rigid torso in squats, deadlifts, and overhead pressing

Pro Tips

• ●Start with shorter holds (20-30 seconds) with perfect form and build up gradually.
• ●Focus on creating total-body tension rather than just surviving the hold passively.
• ●Once you can hold 60 seconds easily, progress to harder variations rather than adding more time.

Recommended Sets & Reps

Training Guides

Articles featuring the plank in workout programs and training advice.