Core · Abs · Bodyweight
Plank
The plank is holding a straight body on the forearms and toes. It trains the abs and the deep core muscles to keep the body from sagging, which carries over to bracing in squats, deadlifts and presses.
How to
Bodyweight- 1 Forearms down, body in a straight line.
- 2 Brace the abs and glutes.
- 3 Hold for the set time without sagging.
Tips
- Squeeze the glutes and pull the elbows toward the toes to make it harder without adding time.
- Log the hold time in seconds.
- Several 30-second holds with tension beat one long sagging hold.
Common mistakes
- Letting the hips sag.
- Piking the hips up high.
- Holding the breath.
Muscles worked
Main
- Abs (rectus abdominis, transverse abdominis)
Also working
- Obliques
- Glutes
- Shoulders
Breathing and bracing
Breathe slowly and steadily through the hold; do not hold your breath.
Sets and reps
- Core strength
- 3 holds of 20–45 seconds, 1 min rest
- Harder
- Pull the elbows toward the toes and squeeze everything for 10–20 seconds
Setup
- 1 Place the forearms on the floor, elbows under the shoulders.
- 2 Step the feet back so the body forms a straight line.
- 3 Set the feet hip-width apart.
Technique in detail
- Squeeze the glutes and brace the abs.
- Tuck the pelvis slightly so the lower back stays flat.
- Push the floor away with the forearms so the upper back does not sag.
- Keep the neck neutral, eyes on the floor.
- Hold for the set time, and stop when the hips start to drop.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
How long should I be able to hold a plank?
Past a minute, a longer plank adds little. Make it harder instead: squeeze harder, lift one leg, or put a plate on the back.
How do I log a plank in Volu(me)?
Log 0 kg and put the seconds in the reps field, the same way every session.
Why does my lower back hurt?
The hips are sagging. Squeeze the glutes, tuck the pelvis and shorten the hold.
Log it in Volu(me)
Add Plank to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.