Plank
The plank is a core exercise that primarily trains the rectus abdominis and transverse abdominis, with the obliques, shoulders and glutes assisting. Equipment: bodyweight. Suited to beginner lifters.
- Primary muscles
- Rectus Abdominis And Transverse Abdominis
- Secondary muscles
- obliques, shoulders and glutes
- Muscle group
- core
- Equipment
- bodyweight
- Movement pattern
- Core
- Difficulty
- Beginner
- Also searched as
- planks, front plank, forearm plank
Complete plank guides
- Proper formPlank: Proper Form, Step by StepA practical, safety-first guide to plank proper form: setup, execution cues, breathing, tempo, progressions, common mistakes and quick fixes.
- Muscles workedPlank: Muscles Worked and Best AlternativesWhich muscles does the plank train? Learn the primary and secondary muscles, programming tips, and 4 evidence-aware alternatives with when to use each.
- Sets and repsHow Many Sets and Reps for the Plank? Evidence-based Ranges and ProgressionClear, evidence-informed plank set/rep (time) ranges by goal—strength, hypertrophy, endurance—week-to-week progressions, and when to add weight versus add time.
- Common mistakesThe Most Common Plank Mistakes (and How to Fix Them)Fix the most common plank mistakes: sagging hips, butt too high, neck strain, shoulder collapse, hand/elbow errors, breath-holding and over-timing with clear fixes and safety tips.
- At-home alternativesPlank Alternatives at Home (Minimal Equipment): 5 Substitutes, What They Keep and When to Get to a GymPractical plank alternatives you can do at home with bodyweight, a band, or a dumbbell. What each exercise preserves and loses vs the plank, programming tips, safety, and when to seek gym equipment.
Related exercises
Train the same muscles or the same movement pattern.
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