Plank
The plank is a bodyweight hold where you support yourself on your forearms and toes and keep your body in one straight line. It trains your abs to resist sagging, with your obliques and the fronts of your shoulders (anterior delts) helping to keep you steady. It suits beginners and experienced lifters alike, because you can make it easier or harder by changing the hold time and the position.
Muscles worked
The Plank mainly works your abs, with your obliques and anterior delts helping.
Setting up
- Use a mat or a carpeted area so your forearms are comfortable, and wear trainers or go barefoot on a non-slip surface.
- Start on your hands and knees, then lower onto your forearms with your elbows directly under your shoulders and your forearms parallel, pointing straight ahead.
- Step your feet back one at a time until your legs are straight, with your feet about hip-width apart and your toes tucked under.
How to do the Plank
- Set your elbows under your shoulders and press your forearms into the floor, so your chest lifts away from the ground rather than hanging between your arms.
- Straighten your legs and rise onto your toes, so the weight sits on your forearms and the balls of your feet.
- Brace your abs as if you are about to be nudged in the stomach, and tuck your tailbone under slightly so your hips line up with your shoulders and heels.
- Look at the floor a little ahead of your hands, keeping your neck in line with the rest of your body.
- Hold the position, breathing slowly and steadily through your nose and mouth without letting your hips drop or rise.
- When your form starts to slip, lower your knees to the floor and rest. Stop the set there rather than grinding on.
Form tips
- Imagine pulling your elbows towards your toes without moving them. This fires up your abs and makes the hold much harder in a good way.
- Keep a firm brace in your midsection throughout, as if you are bracing for a cough, rather than sucking your belly in.
- Push the floor away through your forearms so the upper body stays active and your chest does not sink.
- Think of your body as a stiff plank of wood from head to heels, with no bend at the hips.
- Stop the set when your hips sag or your form changes. A shorter, tidy hold is better than a long, sloppy one.
Common mistakes
Hips sagging towards the floor
Tuck your tailbone under slightly and brace your abs harder. If you cannot hold the line, shorten the hold time or move to a knee plank until you can.
Hips piking up in the air
Lower your hips until your body forms a straight line from head to heels. Ask a friend to check, or take a side-on photo or video to see your position.
Sinking between the shoulders and letting the chest drop
Press your forearms firmly into the floor and push your upper body away from it so you feel the front of your shoulders and abs working together.
Holding your breath
Breathe slowly and steadily while keeping your brace. If you can't breathe normally, the hold is too long or the effort too high, so cut the set shorter.
Sets and reps
| Build strength | 3-5 sets of 15-30 seconds with maximum tension (hard brace, elbows pulled towards toes), 60-90 seconds rest |
|---|---|
| Build muscle | 3 sets of 30-45 seconds with strict form, 60 seconds rest. Once that feels easy, move to a harder variation rather than just holding for longer. |
| Fat loss / general fitness | 2-3 sets of 20-60 seconds, 30-45 seconds rest, as part of a wider routine of full-body training and regular activity |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Plank alternatives
Machine taken, or want some variety? These work the same main muscles.
Plank FAQs
How long should I hold a plank?
Start with 15-30 seconds of good form and build up gradually. Holds beyond about a minute rarely add much, so once you can manage that, it is usually better to make the plank harder than to hold it for longer.
Why do I feel the plank in my arms and shoulders instead of my abs?
Your upper body works to hold you up, so some effort there is normal, especially at the front of the shoulders. To feel it more in your abs, tuck your tailbone under, brace hard and pull your elbows towards your toes without moving them.
Is a knee plank still worth doing?
Yes. A knee plank is a good way to learn the position and brace if the full plank makes your hips sag. Keep a straight line from head to knees, and move to the full plank when you can hold it with good form. Stop if anything hurts and get it checked.
Track your Plank progress
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