Plank — how to, muscles worked, alternatives

How to do the Plank

Start face down, resting on your forearms with elbows beneath shoulders.
Extend your legs straight back, toes on the floor, hip-width apart.
Lift your body so it’s a straight line from head to ankles—don’t let hips sag.
Press into your forearms and hold this position, breathing normally.

Full technique — 6 steps

Set up face down with forearms on the floor and elbows directly under shoulders.
Extend your legs behind you and place your feet hip width apart on the toes.
Lift your body so shoulders, hips, knees, and ankles form one straight line.
Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
Press your forearms into the floor and hold your head in line with your spine.
Breathe through the hold without letting your hips sag, pike, or rotate.

Common mistakes

Letting the lower back sag
Piking the hips too high
Elbows set too far forward
Rotating or shifting the hips
Looking forward and cranking neck

Form cues

Pull ribs down
Squeeze glutes hard
Push forearms through floor
Keep hips level

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Barbell

Landmine V-Sit Hold Harder

Medicine ball

Medicine Ball Overhead Boat Hold Harder

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Plank 30% of bodyweight
Harder Long Lever Plank 55% of bodyweight
Harder Pilates Control Balance 60% of bodyweight

In ready-made workouts

Your first gym workout45 min · Gym
Full-body dumbbell workout40 min · Home, dumbbells
No-equipment workout25 min · No equipment
20-minute bodyweight workout20 min · No equipment
Easy comeback workout B30 min · Gym

Quick answers

What muscles does the Plank work?

Primary: Abs 10/10. Also works: Obliques 7/10, Lower back 3/10, Glutes 5/10.

When should I do the Plank in a workout?

Accessory. Goes after the main lifts. ≈ 5 min with rest.

How many sets and reps of the Plank?

Strength: 3–4 sets of 20–40 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 2–4 sets of 30–60 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 45–90 reps, rest 45 s, 4 reps in reserve.