Muscles worked
What the plank trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Forearms down. Kneel on a mat and place your forearms on the floor, elbows directly under your shoulders. Keep forearms parallel, or loosely clasp your hands if that is easier on your shoulders.
- 02
Legs back. Step your feet back one at a time until your legs are straight and you are on the balls of your feet, about hip width apart.
- 03
Find the line. Your ears, shoulders, hips, knees and ankles should form one straight line. Hips at shoulder height, not above or below.
- 04
Neck neutral. Look at the floor just ahead of your hands so your head stays in line with your spine. Do not crane up or let your head hang.
Step by step
How to do the plank
- 01
Push the floor away. Press your forearms into the floor so your shoulder blades spread slightly apart and your upper back stays broad and full, not sunk down between your shoulders.
- 02
Brace your abs. Tighten your stomach as if you were about to be poked there, and bring your ribs down toward your hips. Your lower back should stay neutral: not arched toward the floor and not rounded up.
- 03
Squeeze glutes and thighs. Clench your glutes and tighten your quads so your knees stay straight. The squeeze keeps your pelvis level and stops your lower back from arching; you should not tuck so hard that your lower back rounds.
- 04
Breathe and hold. Take short, steady breaths through your nose or behind your brace. Do not hold your breath for the whole set.
- 05
End the set on time. Stop when the set time is up or the moment your hips start to sag or rise. Lower your knees to the floor, then rest.
Cues to say in your head
- Elbows under shoulders
- Ribs down
- Squeeze your glutes
- Push the floor away
- Long body, heels back
- Breathe behind the brace
Fix these first
Common mistakes
Hips sagging toward the floor
Squeeze your glutes harder and pull your ribs down. If you cannot hold the line, end the set or drop to your knees; a sagging plank loads your lower back instead of your abs.
Hips piked up high
Lower your hips until they are level with your shoulders. A high pike takes most of the work off your abs and makes the hold feel easier than it is.
Chest sinking between your shoulders
Push your forearms into the floor so your shoulder blades spread apart and your upper back fills out. Keep your elbows right under your shoulders.
Head dropped or craned up
Keep your gaze on the floor a little ahead of your hands so your neck stays in line with your back.
Holding your breath
Keep breathing in short, controlled breaths while you stay braced. Holding your breath makes long holds harder and spikes your blood pressure.
Chasing longer and longer holds
Once a clean minute is easy, make the plank harder rather than longer: squeeze harder, move your elbows a little forward, lift one foot, or switch to shoulder taps.
Stay safe
The plank is a low risk exercise, but it should never hurt your lower back. If you feel your back working more than your stomach, your hips have dropped, so end the set or drop to your knees. Stop if you get sharp pain in your back, shoulders, wrists or elbows, and see a doctor or physical therapist if it keeps coming back. Keep breathing during the hold; if you have high blood pressure or a heart condition, or are pregnant or recently postpartum, ask your doctor how to adapt core holds.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 2 to 3 | 15 to 30 sec | 40–55% 1RM | 30 to 60 sec |
| Endurance | 3 | 30 to 60 sec | 50–65% 1RM | 30 to 60 sec |
| Strength | 3 to 5 | 10 to 20 sec | 75–90% 1RM | 1 to 2 min |
| Stability | 2 to 4 | 20 to 45 sec | 55–70% 1RM | 45 to 90 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–140lb
3 sets of 30 to 60 sec reps, 30 to 60 sec rest. Build time while form stays clean. Once 60 seconds is easy, progress the plank instead of adding more time.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Plank questions
How long should you hold a plank?
For most people, 2 to 4 holds of 20 to 60 seconds with good form is enough. Once you can hold a clean minute, make the plank harder rather than longer, because extra time mostly trains patience, not your core.
What is proper plank form?
Elbows under your shoulders, body straight from head to heels, abs braced, glutes squeezed and neck neutral. Your hips should be level with your shoulders, and you should feel it in your stomach, not your lower back.
How do you do plank shoulder taps?
Start in a straight arm plank with hands under your shoulders and feet a little wider than your hips. Lift one hand to tap the opposite shoulder, put it back down and switch, keeping your hips level and still the whole time. Widen your feet more if your hips rock.
What muscles does a plank work?
Mainly your abs, including the deep transverse abdominis, and your obliques. Your glutes, quads, serratus and front shoulders work to hold the position.
Is it OK to plank every day?
Yes, a short plank most days is fine for most people because it is a low stress bodyweight hold. Keep the sets short and clean, and add other core work like side planks and carries so you are not only training one direction.
Will planks give me a flat stomach?
No exercise burns fat from one spot. Planks make your core stronger, but how lean your stomach looks depends mostly on your overall body fat.
Train in Protocol
Log your plank by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.