Plank
The plank trains the core to do its everyday job: holding the spine still while forces try to bend it. Propped on forearms and toes, the abs, obliques, and deep trunk muscles resist gravity's pull toward a sagging lower back — the same anti-extension skill that keeps you safe under a squat bar. Done properly, with the pelvis tucked and the glutes tight, a minute becomes genuinely hard.
How to do the plank, step by step
- Set your forearms on the floor, elbows directly under the shoulders, hands flat or lightly fisted.
- Step your feet back until your body forms a straight line from head to heels.
- Tuck your pelvis under slightly and squeeze the glutes.
- Pull the elbows toward the toes — nothing moves, but the abs switch on hard.
- Breathe steadily behind the brace; do not hold your breath.
- Hold until the line starts to break, not a second longer.
Form cues that fix most reps
Tuck the tailbone and squeeze the glutes — a plank with an arched back trains nothing but patience.
Drag the elbows toward the toes isometrically to triple the ab tension instantly.
Quality over clock: end the hold the moment the hips sag or hike.
Common mistakes (and the fix)
Plank sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
Plank FAQ
What muscles does the plank work?
The rectus abdominis and obliques work hardest, resisting the spine's tendency to sag into extension, with the deep transverse abdominis, glutes, and shoulders contributing to the hold. It is core training as stability rather than movement.
How long should I hold a plank?
Aim for 3 or 4 holds of 20 to 60 seconds with genuine full-body tension. Past a minute, returns diminish quickly — progress by adding difficulty (elevation, load, reduced points of contact) rather than time.
Are planks better than crunches?
They train different things: planks build the ability to resist spinal movement, crunches load the abs through movement and build muscle more directly. A complete core program usually includes both a bracing exercise like the plank and a loaded flexion exercise like cable crunches.
More core exercises
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