Plank
The plank is a foundational bodyweight isometric exercise targeting the abdominal muscles and overall core stability. Holding a rigid straight-body position trains the deep stabilizing muscles of the spine and is widely used across fitness disciplines.
How to do it
- Lie face down and lift yourself onto your forearms and toes, with elbows directly under your shoulders.
- Form a straight line from your head to your heels, keeping your hips level.
- Brace your core, squeeze your glutes, and keep your neck in a neutral position.
- Breathe steadily and avoid allowing your hips to sag or rise.
- Hold for the desired duration.
Form cues
- Keep your elbows directly under your shoulders.
- Imagine pulling your belly button toward your spine.
- Squeeze your glutes to support your lower back.
- Maintain a straight line from head to heels.
- Keep your neck neutral by looking at the floor.
Breathing: Maintain steady, rhythmic breathing throughout the hold; do not hold your breath.
Common mistakes
- Sagging hips: puts unnecessary strain on the lower back.
- Hiking hips too high: shifts the load away from the core muscles.
- Holding breath: prevents proper muscle oxygenation and increases blood pressure.
- Looking forward: puts excessive tension on the neck and cervical spine.
Muscles worked
Primary: abs. Secondary: shoulders, glutes, lower back.
Suggested sets & reps
Get fitter
3 sets × 30–60 seconds, rest 45 s
Lose weight
3 sets × 30–45 seconds, rest 60 s
Build muscle
3 sets × 45–60 seconds, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or stabbing pain in your lower back, stop immediately and choose a gentler option.
- If you have a history of shoulder or wrist discomfort, check with a professional before attempting this movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel the plank in my lower back?
This usually happens when your core muscles fatigue and your hips begin to sag. If you feel it in your back, rest, reset your form, or try a knee plank.
How long should I hold a plank?
Start with what you can maintain with perfect form, even if it is only 15–20 seconds. Quality of movement is more important than total time.
Can I do planks every day?
Yes, planks are a low-impact exercise that can be done daily, but ensure you allow for recovery if you are also doing intense strength training.