How to do it
- Rest on your forearms and toes with the elbows directly under the shoulders.
- Squeeze the glutes and abs so the body forms one straight line.
- Hold for time, breathing steadily through the nose.
Cues that matter
- Tuck the pelvis slightly — do not let the lower back sag.
- If you can hold for more than 90 seconds, add weight instead of time.
Common mistakes
- Hips sagging or piking up towards the ceiling.
- Holding the breath for the whole set.
Muscles worked
Primary
- Abs & Core
- Deep core
- Upper abs
Also works
- Glutes
- Shoulders
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Plank in a session, with 75 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the abs & core with different equipment — for a day the bodyweight is taken, or a gym that does not have one.