- Elbows under shoulders, legs straight, glutes squeezed, ribs pulled down.
- Keep a straight line from head to heels, with no sagging and no piking.
- Keep breathing while you hold the brace.
- Once you can hold 60 seconds well, make it harder rather than longer.
- Level
- Beginner
- Trains
- Rectus abdominis, Deep abdominals, Obliques, Glutes, Shoulders
- Kit
- None (bodyweight), Exercise mat (optional)
What the plank trains and why it is worth doing
The plank is an anti-extension exercise: it trains your abs, deep trunk muscles and obliques to stop your lower back arching as gravity pulls your hips down. Your glutes, shoulders and quads work too. That ability to keep your trunk stiff is what lets you transfer force in lifts like the squat and deadlift, and it helps you stay in a good position when you carry heavy things.
It needs no equipment and is easy to scale, so it suits complete beginners, people getting back into training and experienced lifters alike. The guide to core training explains where it fits alongside other trunk exercises.
How to do a plank
- Lie face down, then prop yourself up on your forearms with your elbows directly under your shoulders.
- Straighten your legs behind you, feet about hip-width apart, and lift onto your toes.
- Squeeze your glutes and tuck your pelvis slightly, as if pulling your belt buckle towards your chin.
- Draw your ribs down towards your hips and push the floor away with your forearms so your upper back does not sag.
- Keep your neck long, looking at the floor just in front of your hands.
- Breathe steadily through the hold. End the set when your position starts to break, not when you collapse.
Common mistakes
- Sagging hips. Your lower back arches and takes the strain instead of your abs. Squeeze your glutes and tuck the pelvis.
- Hips too high. A pike takes the load off your trunk and turns the plank into a rest.
- Holding your breath. Bracing is not the same as breath-holding. The guide to bracing and breathing shows how to breathe behind a brace.
- Chasing time. Holding for minutes while slowly sagging trains the wrong thing. Quality beats duration.
- Shoulders sinking. Letting your chest drop between your shoulder blades loads the shoulders poorly. Push the floor away.
Easier and harder versions
To make it easier, plank from your knees instead of your toes, or rest your forearms on a bench or box so your body is on an incline. Short holds of 10 to 15 seconds with good form are better than long ones with poor form.
To make it harder:
- Try the RKC plank: squeeze everything as hard as you can for 10 to 20 seconds.
- Move your elbows further forwards for a long-lever plank.
- Add shoulder taps or lift one leg, which challenges you to stay still.
- Have a partner place a weight plate on your upper back.
- Move on to the ab wheel rollout for a tougher anti-extension challenge.
How to programme the plank
Do 3 to 4 sets of 20 to 40 seconds with 30 to 60 seconds of rest, two or three times a week. It fits well at the end of a strength session or as part of a warm-up. Pair it with the side plank or an anti-rotation exercise for a balanced core routine.
If planks give you lower back discomfort, check that your hips are not sagging and try a shorter, harder hold. Persistent lower back pain is worth having assessed rather than pushing through.
If you want a coach's eye on your form, the 7-day free trial at Lycan Strength includes unlimited classes and a complimentary fitness assessment.
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Questions
How long should I be able to hold a plank?
There is no magic number. For most people 30 to 60 seconds with good form is plenty; beyond that, make the plank harder rather than longer.
Do planks burn belly fat?
No exercise burns fat from one specific area. Planks strengthen your trunk, while fat loss comes from an overall calorie deficit.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
