Plank
A timed isometric hold. Use the hold timer, not a rep target.
- Muscle group: Core
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Forearm plank, Planken, Planke
How to do it
- Set forearms on the floor with elbows beneath shoulders.
- Extend legs and brace, keeping head, hips and heels aligned.
- Breathe steadily and end the hold when you can no longer maintain the position.
Common mistakes
- Sagging or hiking the hips.
- Holding your breath for the entire set.
Alternatives
Watch a video demonstration on YouTube
“How To: Plank” by ScottHermanFitness (opens YouTube)
Used in the programmes
- Beginner full body3 days a week
- Upper / lower 4-day4 days a week
- Push / pull / legs 6-day6 days a week
- Home dumbbell conditioning3 days a week
- Bodyweight, no equipment3 days a week
- Hypertrophy 4-day split4 days a week
- Busy week: 2 days2 days a week
- Gentle return to training3 days a week
- Arms focus (gym)3 days a week
- Arms focus (home, dumbbells)3 days a week
- Glutes and hips focus (gym)3 days a week
- Chest focus (gym)3 days a week
- Chest focus (home, dumbbells)3 days a week
- Back focus (gym)3 days a week
- Back focus (home, dumbbells)3 days a week
- Legs focus (gym)3 days a week
- Legs focus (home, dumbbells)3 days a week
- Full body 2-day (gym)2 days a week
- Run-walk and strength starter3 days a week
Log this exercise in FitScore
See your previous sets while you train, get a suggested next load and personal records when you beat your best.
Free to start – no card needed.
General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.