Plank

Which muscles does it train?

Equipment needed

How to perform it

Time under tension matters more than load here: 3 to 4 sets of 8 to 15 reps, or holds of 20 to 60 seconds, with 45 to 90 seconds of rest.

Execution and technique cues

• Place your forearms on the floor with elbows directly under your shoulders and extend your legs behind you.
• Drive your elbows and toes into the floor to lift your torso, forming a straight line from head to heels.
• Contract your abdominals, squeeze your glutes, and tuck your pelvis slightly to keep the spine neutral throughout the hold.
• Press actively through the shoulders to prevent the chest from sagging while maintaining deep, controlled breathing.

Common mistakes

• Letting the hips sag toward the floor, which transfers the load to the lower back.
• Raising the hips too high in the air, which reduces the activation of the abdominal muscles.
• Looking up or forward instead of down at the floor, which places unnecessary strain on the neck.

Frequently asked questions

How long should I hold a Plank?

Focus on quality over duration; holding a plank with perfect form for 30 to 60 seconds is highly effective for core development.

Should I pull my belly button in or push it out during the plank?

You should brace your entire midsection as if you are about to get punched in the stomach, rather than pulling the belly button in.

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