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Exercises › Plank

Plank

Forearms down, body in one straight line, glutes squeezed. Breathe steadily; stop the set when your hips start to sag.

CoreNo equipmentDifficulty 1 of 3
Two-panel demonstration of the plank, showing the start and finish positions
Start and finish positions

How to do it

Forearms down, body in one straight line, glutes squeezed. Breathe steadily; stop the set when your hips start to sag.

Muscles worked

Front
Back
  • coreprimary

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps
JM
Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2