Plank Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Plank Exercise Demo

Exercise Profile

Exercise Equipment

Bodyweight

Primary muscles

Abs

Exercise Category

Core / Isometric

Plank Muscles Worked

Front

Back

MuscleSet

Abs

100%

Plank Overview

The plank is a foundational core stability exercise that trains the deep abdominal muscles, including the transverse abdominis and obliques. By holding the body in a neutral position against gravity, it builds endurance and coordination in the core, shoulders, and glutes. It’s an excellent exercise for improving posture, balance, and injury prevention, especially for beginners or those in rehabilitation. While simple in appearance, mastering the plank requires full-body tension and strict form. Variations such as side planks, weighted planks, or RKC planks can be used to increase difficulty.

Why Do The Plank ?

Plank is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Plank

1. Start on your forearms and toes, keeping elbows directly under shoulders. 2. Maintain a straight line from head to heels, engaging core and glutes. 3. Hold the position without letting hips drop or rise too high. 4. Breathe steadily and focus on keeping everything tight.

Machine Tips

N/A – performed with bodyweight; use a mat to cushion elbows and maintain consistent breathing.

How to Progress

Increase hold time, add weight on the back, elevate feet, or progress to dynamic variations like shoulder taps or RKC plank.

PROGRAMS WITH Plank