The plank builds isometric core strength and teaches the bracing pattern used in every major compound lift. It's not about duration — it's about quality of tension throughout.
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Form Guide
Step-by-step: Plank
1Forearms on the floor, elbows under shoulders. Or straight-arm plank (push-up position).
2Body forms a rigid line from head to heels — no sagging hips, no raised glutes.
3Tuck your pelvis slightly to flatten your lower back.
4Squeeze your abs, glutes, and quads simultaneously — total-body tension.
5Look at the floor directly below your face, not forward.
Common Mistakes
What most people get wrong
Sagging hips: most common mistake. Squeeze glutes and brace harder.
Raised glutes: you're piling on the back. Drop hips to parallel.
Holding breath: breathe normally while maintaining brace.
Programming
How to program the Plank
3 sets of 30–60 seconds. Once you can hold 60s with perfect form, progress to harder variations: weighted plank, long-lever plank (hands further forward), or side plank. Duration beyond 60 seconds is rarely worth it — add difficulty instead.