Plank
A forearm-supported isometric hold that keeps the body in a straight line from head to heels. It builds anti-extension strength in the rectus abdominis and transverse abdominis.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Obliques
- Front Delts
- Glutes (Gluteus Maximus)
- Serratus Anterior
- Sets
- 3
- Duration
- 20–60 sec
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Rest on your forearms with elbows under shoulders, legs extended and toes on the floor.
Brace your abs and squeeze your glutes to lift your hips into a straight line.
Keep your head neutral, looking at the floor just ahead of your hands.
Hold the position without letting your hips sag or pike.
Lower your knees to the floor to finish.
Breathing: Breathe steadily through the hold without releasing your brace.
Coaching tips
Straight line head to heels
Squeeze glutes
Push the floor away with your forearms
Common mistakes
Hips sagging toward the floor
Hips piked too high
Holding the breath
Shrugging the shoulders
Safety notes
End the set when you can no longer keep your lower back from sagging.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.