Plank
The fundamental core stability exercise. Build a strong, stable midsection for all other lifts.
Difficulty
beginner
Category
strength
Primary Muscles
Core, Transverse Abdominis
Secondary Muscles
Shoulders, Glutes, Quads
How to Perform
- Set up: Start on your forearms and toes. Elbows directly under your shoulders, forearms parallel.
- Engage: Squeeze your glutes, brace your core, and create a straight line from head to heels.
- Hold: Maintain the position without letting your hips sag or pike up.
- Breathe: Keep breathing normally throughout — don’t hold your breath.
How Long Should You Hold?
Quality over quantity. A 30-second plank with maximum tension is more effective than a 3-minute plank with poor form. Once you can hold 60 seconds with good form, progress to harder variations rather than longer holds.
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Exercise Mat | Cushions your forearms and toes on hard floors | Gymreapers Exercise Mat | Read Review |
Variations
- Side Plank
- Plank with Shoulder Tap
- RKC Plank
- Plank March
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