Plank
The Plank isolates the Abdominals through a controlled range of motion. This beginner-level body only exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Plank
- 1
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- 2
Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
Similar Exercises
Frequently Asked Questions
What muscles does the Plank work?
The Plank primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Plank good for beginners?
Yes, the Plank is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Plank?
You need no equipment — just your bodyweight to perform the Plank. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.