Plank
Isometric core exercise that targets abs, obliques, and stabilizers to build core stability and endurance; commonly held for time with forearm or high variations.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders, Quads
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Lower Back
7/10Erector Spinae
Glutes
6/10Glute Max
Shoulders
5/10Anterior Delts
Quads
4/10Rectus Femoris
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie face down on the floor. Place forearms on the ground with elbows under shoulders and legs extended back on toes.
- Press through forearms and toes to lift body off floor.
- Form straight line from head to heels.
- Engage core by drawing navel to spine.
- Squeeze glutes and quads to stabilize.
- Keep shoulders down away from ears.
- Maintain neutral head position gazing at floor.
- Hold position breathing steadily.
Coaching Tips
Form Cues
- Core tight
- Glutes squeezed
- Straight line
- Shoulders down
- Navel in
Breathing
Inhale and exhale deeply and steadily; brace core without holding breath.
Tempo
0-10-0
Range of Motion
Body forms straight line from head to heels; hips neither sag nor pike.
Safety
Safety Notes
- Avoid if acute shoulder or back injury
- Stop if lower back pain occurs
- Maintain form over duration
- Consult doctor if pregnant
- Warm up first
Spotting
No spotting required; self-supported exercise.
Common Mistakes
- Hips sagging
- Back arching
- Head dropping
- Shoulders shrugging
- Breath holding
When to Avoid
- Acute shoulder injury
- Lower back pain
- Wrist issues
Flexibility Needed
- Shoulder flexion to 90 degrees
- Ankle dorsiflexion for toe support
Build Up First
- Basic core engagement awareness
- Proper push-up position form
Also known as
Forearm Plank, High Plank, Abdominal Bridge, Front Hold
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