Plank
How to do the 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.
How to program the Plank
Sets and reps
As an isolation movement, the Plank is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Plank is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Plank into a plan
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Frequently asked questions
What muscles does the Plank work?
The Plank primarily targets the Abdominals.
What equipment do I need for the Plank?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Plank should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
