How to do the Plank
Rest your forearms on the floor with your elbows under your shoulders.
Extend your legs back and lift your body into a straight line from head to heels.
Squeeze your abs and glutes so your hips neither sag nor pike up.
Hold the position, breathing normally, for your target time.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Holds | 3 | 20–60 s | 1 min |
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Plank doesn’t suit your gym or your joints.
Train smarter
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
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- 4 day workout split: best options and a full programWhich 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
