Standard Plank
The standard plank is a fundamental isometric bodyweight exercise targeting the abs and core. Held on the forearms, it simultaneously engages the shoulders, lower back, and glutes, making it one of the most effective exercises for full core stability.
How to do it
- Place your forearms on the ground with elbows directly below your shoulders.
- Extend your legs behind you, resting on the balls of your feet.
- Align your body in a straight line from head to heels, engaging your core.
- Keep your hips level and avoid sagging or raising your lower back.
- Hold this position for the desired duration.
- Rest and repeat for the desired number of sets.
Form cues
- Stack your elbows directly under your shoulders.
- Draw your belly button inward to engage your core.
- Squeeze your glutes to stabilize your pelvis.
- Keep your body in a straight line from head to heels.
- Gaze at the floor just past your hands to keep your neck neutral.
Breathing: Breathe steadily and normally throughout the hold; do not hold your breath.
Common mistakes
- Sagging hips cause undue stress on the lower back.
- Raising hips too high shifts the load away from the core and into the shoulders.
- Holding your breath makes the exercise harder and raises blood pressure.
- Looking forward instead of down strains the neck.
Muscles worked
Primary: abs. Secondary: shoulders, lower back, glutes.
Suggested sets & reps
Get fitter
3 sets × 30–60 seconds, rest 60 seconds
Lose weight
3–4 sets × 30–45 seconds, rest 45 seconds
Build muscle
3–4 sets × 45–60 seconds, rest 60 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp lower back or shoulder discomfort, ease off and rest.
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
Where should I feel the standard plank?
You should feel your abdominal muscles working hard, along with mild engagement in your shoulders, glutes, and legs.
What should I do if my lower back hurts?
Lower back pain usually means your hips are sagging or your core is fatiguing. Drop to your knees or take a short rest.
How many days a week should I do planks?
You can safely practice planks 2 to 4 times a week as part of your regular core or full-body routine.