Plank
Brace abs and glutes, don't let your hips sag.
Muscles worked · Primary
Abs
Secondary
Front deltsGlutes
Equipment
No equipment
Updated: September 26, 2026
How to do it, step by step
- Rest on your forearms with elbows under your shoulders.
- Extend your legs and balance on your toes.
- Form a straight line from head to heels, bracing your abs and glutes.
- Breathe normally and hold.
Common mistakes
- Letting your hips sag.
- Piking your hips too high.
- Holding your breath.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 2 | 40–60 s | 30 s |
| Build muscle | 3 | 40–60 s | 30 s |
| Tone up | 2 | 40–60 s | 30 s |
| Get fit | 2 | 40–60 s | 30 s |
Related exercises
A plan with Plank, built for you
Answer 11 questions and get a weekly plan with sets, rest times and calories designed around you.
Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.