How To Do A Plank

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The plank is a core exercise where you hold your body in a straight line from head to heels, supported on your forearms and toes. It trains the abs and deep core muscles to resist your lower back sagging toward the floor.

It needs no equipment, can be done anywhere and is easy to scale, which makes it one of the most popular core exercises.

How To Do A PlankSide view of a forearm plank in a straight line, and a common mistake with the hips sagging, core highlighted.1Correct PositionStraight linehead to heelsElbows undershoulders2Avoid ThisAvoid sagginghipsPrimary muscles: abs, deep core, glutesWorkouts.org
Plank positions. The highlighted segments show the muscles being stretched.

Plank Quick Facts

Primary MusclesAbs, deep core
Secondary MusclesGlutes, shoulders, quads
EquipmentNone (a mat for comfort)
LevelBeginner
How Long3 holds of 20-60 seconds

How To Do A Plank

  1. Lie face down and place your forearms on the floor with your elbows under your shoulders.
  2. Tuck your toes and lift your body off the floor.
  3. Form a straight line from your head to your heels.
  4. Squeeze your glutes, brace your abs and pull your belly button in.
  5. Hold while breathing steadily.
  6. Lower your knees to the floor to finish.

Plank Form Tips

  • Squeezing your glutes is the easiest way to keep your hips from sagging.
  • Look at the floor just in front of your hands to keep your neck neutral.
  • Short, high-quality holds beat long holds with poor form.
  • Drop to your knees if you cannot hold a straight line.

Common Mistakes To Avoid

  • Sagging hips. This puts stress on the lower back.
  • Hips too high. Lower them until your body is straight.
  • Holding your breath. Breathe steadily throughout.
  • Elbows too far forward. Keep them under your shoulders.

Muscles Stretched

The abs and deep core muscles keep your spine straight. The glutes stop the hips from sagging, the shoulders support your upper body and the quads hold your legs straight.

Plank Variations

  • High Plank: On straight arms, like the top of a push-up.
  • Side Plank: Targets the obliques.
  • Knee Plank: An easier version.
  • Weighted Plank: A vest or plate adds load.
  • Dead Bug: A core stability drill on your back.

How Long Should You Hold It?

Start with 3 holds of 20-60 seconds. Ease into the stretch slowly and back off if you feel sharp pain rather than a gentle pull.

Equipment For Planks At Home

Planks need no equipment. Once 60-second holds feel easy, a weighted vest is a simple way to add challenge.

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Frequently Asked Questions

How Long Should You Hold A Plank?

Start with 20-30 seconds and build up. Holds of 60 seconds with good form are a solid goal.

Do Planks Burn Belly Fat?

Planks strengthen the core but do not burn fat from your stomach specifically. Fat loss comes from your overall diet and activity.

Are Planks Better Than Crunches?

They train the core differently. Planks resist movement while crunches create it. Both are useful.

More Exercise Guides

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.