Body weight
Plank
Plank mainly works your abs. It also helps your obliques, glutes, front shoulders, quads, and lower back.
Step by step
- Place elbows under shoulders, legs straight behind you.
- Squeeze abs and glutes so your body is one straight line.
- Hold, breathing steadily, eyes on the floor.
What you should feel
A steady burn in your abs and a firm body from shoulders to heels; your lower back and neck should not hurt.
Common mistake
Hips sagging or piking up; squeeze your glutes and abs and keep a straight line.
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Pallof pressAbs, Obliques
Cable crunchAbs
Ab crunch machineAbs
Seated cable crunchAbs
Hanging knee raiseAbs, Hip flexors
Dead bugAbsQuestions
What muscles does the plank work?
Plank mainly works your abs. It also helps your obliques, glutes, front shoulders, quads, and lower back.
Can I do the plank at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the plank?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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