Plank
How to do it
Starting position
- Lie facedown on the floor and place your elbows under your shoulders.
- Set your arms shoulder-width apart and lightly clench your fists.
- Tuck your toes and support yourself firmly on the floor.
- Support your body with your elbows and toes and lift yourself off the floor.
Movement
- Keep your body parallel from your shoulders to your heels.
- Look at the floor between your hands and align your neck.
- Hold the position while maintaining strong tension in your abs and glutes.
Breathing
Keep your core braced and don't hold your breath; keep breathing.
Trainer tips
- Form a straight line from head to toe
- Engage your glutes and abs
- Don't stop breathing
Cautions
- Brace your abs so your lower back does not sag.
- Sagging or raising the hips
- Lifting the head and craning the neck
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques · Lower back · Glutes |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Recommended time | 30 sec–1 min |
35 similar exercises
Representative exercise: Weighted Front Plank
- Weighted Front Plank
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- Wall Plank
- Side Wall Plank
- Plank from Knees
- Front Plank Against Wall
- Kneeling Plank
- Incline Elbow Plank
- Bear Plank
- Front Elbow Plank
- Vibration Plate Plank
- 45 degrees Arms Plank
- Long Plank against Wall
- Plank Butt Form Correction
- Front Plank Form Correction (Butt)
- TRX Plank
- Bosu Ball Plank Hold
- TRX Elbow Plank
- Medicine Ball Roll Plank
- Ring Incline Plank
- Wide Front Elbow Plank
- Suspension Incline Plank
- Plank with Feet Elevated
- RKC Plank
- Ring Plank
- Iron Cross Plank
- Forward Arms Plank
- Ring Extended Plank
- Suspension Front Plank
- Mission Impossible Plank
- Suspension Extended Plank
- Stability Ball Front Plank
- One-Arm Front Plank
- Suspension Single-Leg Plank
- Suspension Single-Leg Plank (Straight Arm)
Exercise GuideDo your hips rise?Watch the video and see how to fix it
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.