Core
Plank
The plank holds your body in a straight line on your forearms and toes, training your abs to resist sagging.
- Primary
- Abs
- Secondary
- Shoulders, Glutes
- Equipment
- Bodyweight
- Type
- isolation
Why it earns a spot
It teaches you to brace, which carries over to every heavy lift, and it needs no equipment.
How to do it
- Set your elbows under your shoulders and your forearms parallel on the floor.
- Extend your legs behind you with your toes on the floor.
- Squeeze your glutes, tuck your pelvis slightly, and pull your ribs down.
- Hold a straight line from your head to your heels.
- Breathe steadily and stop the set when your hips start to sag.
Common mistakes
- Sagging hips or a raised rear end; hold one straight line.
- Holding your breath; keep breathing in short controlled breaths.
- Chasing minutes-long holds; add difficulty by shifting your elbows forward or adding load instead.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3 | 20-60 sec hold | 60 sec |
Aim for three clean holds of 45-60 seconds, then make it harder by moving your elbows forward, lifting a foot, or adding a plate on your back.
Routines that use it
Swaps and alternatives
Fortis · free while in beta
Log every plank set.
Fortis keeps your sets, reps and weights in one place and shows the trend over time, so progress is a number instead of a feeling.
Create your free account