Plank: How-to, Tips & More
The Plank is a beginner isometric exercise for your abs. You do it with bodyweight. It is a good fit when your goal is general fitness.
Besides the abs, it also works your shoulders and glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Shoulders
Secondary
Glutes
Secondary
How to do the Plank
- Rest on your forearms with your elbows under your shoulders.
- Step your feet back so your body is straight from head to heels.
- Brace your core and squeeze your glutes.
- Hold.
Plank tips
- Do not let your hips sag or rise.
Sets and reps
Most lifters do well with 20 to 90 reps per set, and 20 to 90 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isometric
Plank alternatives
More abs exercises
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Cobra Stretch
Bodyweight
Frequently asked questions
What muscles does the Plank work?
The Plank mainly works your abs, with help from your shoulders and glutes.
How many sets and reps should I do?
A good starting point is 20 to 90 reps per set, and many lifters get the best results between 20 to 90 reps. Use a weight that leaves one or two reps in reserve.
Is the Plank good for beginners?
Yes. The Plank is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Plank?
You need bodyweight.
Add Plank to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon