Muscles Worked
Learn more in the Abs training guide →
Primary
Core
Secondary
Shoulders
Glutes
Highlighted muscles
How To Perform
- 1 Support yourself on forearms and toes.
- 2 Maintain a straight line from head to heels.
- 3 Brace your core, squeeze your glutes, and hold.
Form Cues
- ✓ Think about pulling your elbows toward your toes — this activates the core more intensely.
- ✓ Do not let the hips drop or rise.
- ✓ Breathe normally — do not hold your breath.
Common Mistakes
- ✗ Hips sinking — this removes core engagement.
- ✗ Hips piking upward — this is an avoidance strategy that reduces difficulty.
- ✗ Head dropping — maintain a neutral neck position.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Plank, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Plank? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Plank should I do?
3 sets of 30–60 sec reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for core. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Plank target?
Plank primarily targets the Core. Secondary muscles include Shoulders, Glutes.
Is Plank good for beginners?
Plank is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Plank, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.