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

1. Get on your forearms and toes, elbows directly under your shoulders.
2. Keep your body in one straight line from head to heels.
3. Brace your abs as if someone were about to poke your stomach.
4. Squeeze your glutes and thighs to stop your hips from sagging.
5. 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

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.