Plank
Quick answer
The Plank mainly works the abs, with help from the front delts, side delts and rear delts. Static exercise that strengthens the deep core and stabilizes the spine. Beginners: 2–3 holds of 20–30 seconds, keeping your body in a straight line.
How to do it
- Place your forearms on the floor, elbows under your shoulders.
- Extend your legs behind you, resting on the balls of your feet.
- Align your head, back, hips, and heels by bracing your abs and glutes.
- Hold the position while breathing calmly, then extend the duration by a few seconds each session.
Muscles worked
MainSecondary
- Transverse Abdominis
- Rectus Abdominis
- Shoulders
Common mistakes
- Don't let your lower back sag.
- Don't hold your breath.
- Stop as soon as your alignment breaks down rather than holding at all costs.
Variations & alternatives
FAQ
What muscles does the Plank work?
Mainly the abs. It also works the front delts, side delts and rear delts.
How long should I hold it?
Start with 2–3 holds of 20–30 seconds. Add time gradually as long as your body stays in a straight line: a short, clean hold beats a long, sagging one.
Is the Plank good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
