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Brand new Core

Plank

Holding still is harder than it looks. Quality beats a long, sagging hold.

Sets & reps
3 sets of 30 seconds
Type
Isometric (held position, no movement)
What you need
None
ShouldersChestAbs / coreObliquesBicepsForearmsQuadsAdductorsCalvesFrontTrapsLatsLower backTricepsForearmsGlutesHamstringsCalvesBack

Muscles worked

  • Abs / core
  • Obliques
  • Shoulders
  • Glutes
  • Quads
  • Lower back

Core (abs, obliques, rectus abdominis), shoulders, trapezius, rhomboid major and minor, latissimus dorsi, pectorals, serratus anterior, deltoids, biceps, triceps, quadriceps and glutes

What do these muscles do? →

How to do it

  1. Step 1Get into a forearm position with elbows directly under shoulders.
  2. Step 2Extend your legs behind you, resting on your toes.
  3. Step 3Keep your body in a straight line from head to heels.
  4. Step 4Engage your core and squeeze your glutes.
  5. Step 5Hold the position, breathing normally, for a set amount of time (e.g. 30 seconds).

Watch it done

A demonstration of the plank from start to finish.

These videos are external resources found online and are not my own content. Feel free to do your own research as well.

Common mistakes

  • Hips sagging down.
  • Hips piking too high.
  • Holding your breath.

Can't quite do it yet?

Everyone starts somewhere. Try these easier variations until the full movement feels within reach.

  • Knee plank — rest your knees on the floor instead of your toes.
  • Incline plank — put your forearms on a bench or couch.
  • Shorter holds: do 10–15 seconds with perfect form, then build up.

Why it's worth doing

  • Builds the stability that makes every other lift safer.
  • Easy to measure progress: a few more seconds each week.

Gym words, explained

Isometric
A hold, rather than a movement — the muscle works without changing length.