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Plank

Forward Plank

Calisthenics / Intermediate
  • Abs
  • Shoulders
  • Lower Back
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11 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Plank - Learn Proper Plank Form

  1. Step 1: Assume a standard push-up position. Except instead of resting your weight on your hands, place your elbows and forearms flat on the floor.
  2. Step 2: Begin exercise by raising hips so that your entire body from your heels to your head is in a straight line. Hold this position for at least 30 seconds. Brace your core as if you were about to be punched in the gut and breath deeply throughout.

Plank Variations and Plank Alternatives

  1. Variation 1: Perform with knees on the ground and ankles crossed in the air. This is an easier version for those who are having trouble with a traditional plank.
  2. Variation 2: Have a partner place a weighted plate on your lower back while performing the exercise.
  3. Variation 3: Perform an extended plank. This is a harder variation. Place weight on hands, instead of forearms. Except your hands are out in front of your head on the ground.

Plank Tips

  1. Tip 1: Be sure to breathe deeply and quickly, while keeping your core tight.
  2. Tip 2: Hips must not sag. Fight to keep hips in line with the rest of your body.
  3. Tip 3: Place a mat under your elbows and forearms to relieve any unnecessary discomfort.
  4. Tip 4: Try putting a PVC pipe or broomstick on your back next time you do a plank. It should touch the top of your tailbone, your upper back and the back of your head. That's how you know you're in a neutral position and performing them correctly.

Plank Records and Plank Statistics from Site Users

Plank - Similar Exercises

ExercisePrimary MuscleDifficulty
Default AbsVery Easy
Default AbsIntermediate
Default AbsExpert
Default AbsIntermediate
Default AbsExpert
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Plank Workout Programs (Workout Plans that use the Plank)

Workout PlanDifficulty
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Expert
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Plank Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Shoulders blue Lowerback blue Abs orange

Plank Equipment

Plank Training Details

The plank is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the shoulders and lower back.

The only plank equipment that you really need is the following: exercise mat. There are however many different plank variations that you can try out that may require different types of plank equipment or maye even require no equipment at all.

Learning proper plank form is easy with the step by step plank instructions, plank tips, and the instructional plank technique video on this page. The plank is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the plank video, learn how to do the plank, and then be sure and browse through the plank workouts on our workout plans page!

Plank Sports


Plank Force Type: N/A
Plank Mechanics Type: Isolation
Plank Other Names: The Plank, Planks, Forward Planks
6 Reviews
  • pat1
    about 2 years ago #

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  • ppossin1
    almost 2 years ago #

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  • lindepl1
    over 1 year ago #

    A nice one if you enjoy getting noticably better. Try holding the plank for an increasing amount of time each workout.

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  • ToMWP
    12 months ago #

    Seems easy ... but isn't!

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  • NAC
    5 months ago #

    I really like the plank for strengthening my core stability, lower back and abs. This is another 0 excuse exercise, you can do it any time any where. That is enough by it's self to make the plank awesome! When executing the plank I try to flex as hard as a can, keep my back straight and my form good that always yields the best results! Also if the plank is hard for you starting out you can always modify it as shown here.
    http://0.tqn.com/d/exercise/1/0/D/b/modifiedplank.jpg If your looking for more of a challenge there are tons of planks variations! check out this list! http://www.phillymag.com/be-well-philly/2013/03/12/25-plank-variations-absolutely/

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  • MC24
    25 days ago #

    If you're new to working out I recommend plank for core stability work! It's a great place to start because it stabilizes and strengthens those core muscles that are so important for every other movement. If you're a pro I'd recommend the plank just the same! It's an all around awesome exercise.

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