# How to Do Plank

Learn how to do the Plank with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** No equipment

## Muscles worked

core, shoulders, glutes

## How to do it: step by step

- Get on your forearms and toes, elbows directly under your shoulders.
- Keep your body in one straight line from head to heels.
- Brace your abs as if someone were about to poke your stomach.
- Squeeze your glutes and thighs to stop your hips from sagging.
- Breathe normally and hold for the target time without letting your form break.

## Tips

- Drop to your knees if your lower back starts to ache, then rebuild the hold time.
- Quality beats length: three perfect 20 second holds beat one shaky 60 second hold.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

[Back to all exercise guides](/exercises/)

## Frequently asked questions

### What muscles does the Plank work?

The Plank mainly works the core, shoulders, glutes.

### How many reps of the Plank should I do?

A good starting point is 3 sets, holding each for 20 to 30 seconds with 60 seconds of rest between sets. Add 5 to 10 seconds each week as it gets easier.

### Is the Plank good for beginners?

Yes. The Plank is beginner friendly, so start with light effort and focus on form before adding reps.