How to Do the Plank
The plank is an isometric hold that trains your abs to resist your lower back from sagging. It is the standard starting point for core stability and suits nearly every beginner, as well as lifters who want to shore up their bracing.
Log every set of your Plank in Superlift
Muscles worked
Primary
- Abs
Secondary
- Shoulders
- Glutes
How to do the Plank
- 1
Place your forearms on the floor with elbows under your shoulders.
- 2
Extend your legs behind you with toes on the floor, feet hip-width apart.
- 3
Squeeze your glutes and pull your ribs down toward your hips.
- 4
Form one straight line from head to heels.
- 5
Look at the floor just ahead of your hands so your neck stays neutral.
- 6
Breathe steadily while you hold.
- 7
End the set when your hips start to sag or pike.
Form cues to remember
- Ribs down, glutes squeezed
- Straight line from head to heels
- Push the floor away
- Keep breathing
Plank video tutorial
Common mistakes
Sagging hips
Tuck your pelvis slightly and brace your abs; shorten the hold rather than sag.
Hips piked high
Lower them until your body forms one line from shoulders to ankles.
Looking up or dropping the head
Keep your neck in line with your spine by looking at the floor.
Holding your breath
Take slow breaths while keeping your core tight.
Sets and reps
| Endurance | 3 sets of 30–60 seconds, 45 seconds rest |
|---|---|
| Strength | Add difficulty instead of time: 3–4 sets of 15–30 seconds with a weight plate or body-saw movement |
| Mobility | Use short 20–30 second holds as part of a warm-up to wake up your core |
If you feel the hold mainly in your lower back, stop and shorten the set or raise your hands onto a bench. People with shoulder or back pain should check with a professional.
Superlift for iPhone
Track your Plank and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Plank FAQ
How long should I hold a plank?
Quality matters more than time. Once you can hold 30–60 seconds with a firm, straight body, make it harder rather than holding for minutes.
Why does my lower back hurt in a plank?
Usually your hips are sagging and your abs are no longer bracing. Tuck your pelvis slightly, squeeze your glutes and end the set sooner.
Plank vs crunches: which is better?
They train different jobs. Planks teach your abs to resist movement, while crunches train them to create it; both can fit in a program.