Core · Isolation

Plank

An isometric hold that builds trunk stability and endurance.

MAIN MUSCLE
Abs, Core
ALSO WORKS
Obliques, Glutes, Front delts
EQUIPMENT
Bodyweight, Gym mat
LEVEL
Beginner
REPS
30-60s
TEMPO
isometric
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Place the forearms on the floor with elbows under the shoulders.

  2. Step the feet back so the body forms a straight line.

  3. Brace the abs and squeeze the glutes.

  4. Hold the position while breathing steadily.

COMMON MISTAKES

  • Hips sagging or piking up; hold a straight line from head to heels.
  • Holding the breath; breathe slowly while keeping the abs tight.

TIPS

  • Squeeze the glutes and pull the elbows toward the toes to increase tension.

QUESTIONS

Which muscles does Plank work?

The main muscle is Abs, Core. It also works Obliques, Glutes, Front delts.

How many reps should I do?

FORGE suggests 30-60s reps for Plank. The app adjusts sets and reps to your goal and level.

What can I do instead of Plank?

These train the same muscles: Side Plank, Dead Bug, Ab Wheel Rollout.