Plank
The plank is the most accessible way to build anti-extension core strength: hold a straight line on your forearms and let the abs fight gravity to keep the hips from sagging. It trains the rectus abdominis and obliques together while the spinal erectors stabilize the trunk. Every trainee, from beginner to advanced, benefits from a solid plank.
- Equipment
- Body Weight
- Body part
- Abs
- Type
- Strength
- Browse by muscle
- Upper Rectus Abdominals, Lower Rectus Abdominals
- Browse by movement
- Core Brace
- Target
- Upper Rectus Abdominals, Lower Rectus Abdominals
- Secondary
- Abdominal External Oblique, Erector Spinae
How to do it
- 1
Set your forearms on the floor with elbows under your shoulders.
- 2
Extend your legs behind you and rise onto your toes.
- 3
Form a straight line from your head to your heels.
- 4
Squeeze your abs and glutes to lock the hips level.
- 5
Breathe steadily while holding the position for time.
- 6
Lower your knees to rest once your form starts to break.
Tips
- Tuck your pelvis slightly and squeeze your glutes so your hips do not sag.
- Keep your neck neutral by looking at the floor just ahead of your hands.
- Quality time beats sloppy time; stop the set when the line breaks.
Variations
Common mistakes
- Holding the hips high in a tent shape lets your skeleton carry the position and takes the abs out of it; lower the hips until head, hips, and heels form one line.
- Holding your breath to make the position feel stronger raises pressure in your chest and cuts the hold short; keep a steady rhythm of breathing all the way through.
- Placing the elbows out in front of your shoulders shifts the load onto the shoulder joint and the lower back; stack them directly underneath.
- Letting the shoulders creep up toward your ears takes the mid-back out of the hold; push your forearms into the floor and keep space between shoulders and ears.
- Starting the clock before you are in line, then sorting out the position for ten seconds, wastes the set; set the line on your knees first, then lift into the plank.
Frequently asked
- How long should a beginner hold a plank?
- Three holds of 20 to 30 seconds with 30 to 60 seconds of rest, most days of the week. Stop the moment the hips start to sag rather than pushing to a number. Once you can hold 45 to 60 seconds with the hips level, stop adding time and add difficulty instead, because past a minute you are mostly training tolerance for staying still.
- How do I make the plank easier or harder?
- To make it easier, put your forearms on a bench, sofa, or counter, which cuts the load in proportion to the height, or drop the knees to the floor and keep the line from head to knees. To make it harder, lift one foot a few inches, reach one arm forward, walk the elbows further ahead of the shoulders, or have someone set a weight plate on your upper back.
- What is the plank good for and who needs something else?
- It builds the ability to resist your spine being pulled into extension, which is what your core has to do under a heavy squat, deadlift, or loaded carry, and it costs nothing to do anywhere. It will not give you visible abs on its own, and it does not train rotation, side bending, or spinal flexion, so pair it with carries, side planks, and some direct ab work. If your shoulders complain on your forearms, hold it from a raised surface or in a push-up position instead.
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