Plank

How to do the Plank

1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Dumbbell Side Bend Dumbbell Advanced Kettlebell Windmill Kettlebell Exercise Ball Crunch Exercise Ball Weighted Ball Side Bend Exercise Ball Spell Caster Dumbbell Weighted Crunches Medicine Ball

Superset the Plank with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Hyperextensions (Back Extensions) lower back Stiff Leg Barbell Good Morning lower back Barbell Deadlift lower back

Common questions

What muscles does the Plank work?

The Plank primarily works the abs. Seated Overhead Stretch, Side Bridge, and Stomach Vacuum train the same muscle, across 9 equipment types.

What equipment do you need for the Plank?

None — the Plank is bodyweight, so it works at home, in a hotel room or outdoors. Seated Overhead Stretch and Side Bridge also need nothing.

Is the Plank suitable for beginners?

Yes, the Plank is rated beginner. 22 harder options for the same muscle are catalogued.

Where should the Plank go in a workout?

Late — the Plank is isolation work, so it follows your compounds. Supersetting it with Hyperextensions With No Hyperextension Bench and Hyperextensions (Back Extensions) cuts session time without extra rest.

Similar exercises

Seated Overhead Stretch Bodyweight Side Bridge Bodyweight Stomach Vacuum Bodyweight Ab Crunch Machine Machine Advanced Kettlebell Windmill Kettlebell Alternate Heel Touchers Bodyweight