Plank
The fundamental isometric core exercise. Builds endurance and stability in the core muscles.
Short answer
Plank: a beginner bodyweight exercise for the abs and core. It needs no equipment. A typical target: Build up to 60+ seconds. If it is still too hard, start with the easier variation, “Knee Plank”. Once it feels easy, “Weighted Plank” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Get into push-up position on forearms.
Keep body in straight line.
Engage core and glutes.
Hold the position.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the plank work?
A plank is an isometric anti-extension hold. The rectus abdominis and the deep abdominal wall stop the hips sinking, the glutes hold the pelvis in a neutral tilt, and the shoulders and serratus anterior support the upper body and keep the shoulder blades flat against the ribs. Done properly it is a full-body tension exercise rather than a stomach one, and the quads should be working too.
Primary Muscles
Secondary Muscles
How to train it
Build to 60 seconds of genuinely tight holding, then stop adding time. Beyond a minute or two you are training endurance in a position that has stopped challenging your strength. Progress instead to harder variations: long-lever planks with the arms further forward, single-arm or single-leg planks, or moving to ab wheel rollouts. Practise several times a week.
If you are stuck
Sagging hips is the fault that turns a plank into a rest position with the lower back taking the load. Squeeze the glutes hard and tuck the pelvis slightly. Holding your breath is common and unnecessary - breathe shallowly while keeping the brace. Looking up strains the neck and usually pulls the hips out of line; keep the gaze at the floor just ahead of your hands so the neck stays in line with the spine.
Progressions
Level up your training
Plank questions
How long should I hold a plank?
Quality matters more than duration. A perfect 30-second plank is better than a 2-minute plank with poor form. Build up to 60 seconds with perfect form, then add variations rather than more time.
What are the most common plank mistakes?
Hips too high (pike position), hips sagging (lower back arching), looking up (neck strain), and holding breath. Keep a straight line from head to heels and breathe normally.
What muscles does the plank work?
Planks work the entire core including rectus abdominis, obliques, transverse abdominis, and erector spinae. They also engage shoulders, chest, and glutes as stabilizers.
Related Exercises
More Core exercises
Hollow Body Hold
The fundamental core position in gymnastics. Creates full-body tension and builds the foundation for advanced movements.
L-Sit
A static hold where you support your body with straight arms while holding legs extended horizontal. Builds tremendous core and hip flexor strength.
V-Sit
An advanced L-sit where legs are raised above horizontal, forming a V-shape with the body.
Ready to Practice Plank?
Find a calisthenics park with open space near you and start training.