How to Do the Plank
Beginner core exercise — bodyweight.
The Plank is a beginner-level core exercise that puts focused tension on the abs, using no equipment. As an isolation movement it lets you target the abs directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Core
- Primary muscle
- Abs
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Get into a prone position on the floor, supporting your weight on your toes and your forearms.
- 2Your arms are bent and directly below the shoulder.
- 3Keep your body straight at all times, and hold this position as long as possible.
- 4To increase difficulty, an arm or leg can be raised.
How to program the Plank
- Use the Plank later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- Since the Plank is held for time, aim for 3 sets of 20–45 seconds and stop the set when your form starts to break down rather than pushing to failure.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Plank alternatives
No space? These train the same abs, grouped by what you have available.
Easier and harder variations
The Plank is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Plank with a move for the opposing muscles — the Hyperextension (Back Extension) (lower back) or the Superman (lower back). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Plank can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Plank automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Plank work?
The Plank primarily targets the abs within the core muscle group.
What equipment do I need for the Plank?
None — the Plank is a bodyweight exercise you can do anywhere, no gym required.
Is the Plank a compound or isolation exercise?
The Plank is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Plank should I do?
Since the Plank is held for time, aim for 3 sets of 20–45 seconds and stop the set when your form starts to break down rather than pushing to failure.
Is the Plank good for beginners?
Yes — the Plank is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Plank?
Good substitutes that train the same abs include the Captains Chair Straight Leg Raise (bodyweight), the Crunches (bodyweight), the Barbell Ab Rollout (barbell). Pick the one that matches the equipment you have.
Can I do the Plank at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
