How to do a plank
Forearms down, elbows under shoulders, legs long.
- Squeeze your glutes and brace your belly.
- Keep your hips level with your shoulders.
- Breathe slowly and hold.
What it works
You should feel it in your core. Strength move, medium level, for the core and shoulders.
- Coach's cue
- Ribs down, squeeze everything
- In a Medium session
- 3 × 30 s
- Equipment
- None
- Level
- Medium
- Type
- Strength
- Works
- core, shoulders
Workouts with this move
Moves like this
Push-upMedium · no gearIncline push-upEasy · a chair, bench or step or boxDead bugEasy · no gearBird dogEasy · no gearWall chest passMedium · medicine ball, a wallGoblet squatMedium · dumbbells, kettlebell, backpack or jugDumbbell bench pressMedium · dumbbells, benchOverhead pressMedium · dumbbells, barbell or kettlebellFace pullEasy · pulley machine or bandsWoodchopMedium · pulley machine or bandsBand pull-apartEasy · bandsDead hangMedium · pull-up barHanging knee raiseHard · pull-up barFarmer carryMedium · dumbbells, kettlebell, jug or backpackRenegade rowHard · dumbbells or kettlebellWall push-upEasy · a wallKnee push-upEasy · no gearPike push-upHard · no gearBench pressHard · barbell, benchArnold pressMedium · dumbbellsBand chest pressEasy · bandsLateral raiseMedium · dumbbells, bands or pulley machineCable flyMedium · pulley machineProne Y raiseEasy · no gearShrugEasy · dumbbells, kettlebell, barbell, backpack or jugPlank shoulder tapMedium · no gearHollow holdHard · no gearSide plankMedium · no gearRussian twistMedium · no gearV-upHard · no gearPilates hundredMedium · yoga matPilates roll-upHard · yoga matBoat holdMedium · yoga matRoller dead bugHard · foam rollerBall knee tuckMedium · stability ballBall pikeHard · stability ballStir the potHard · stability ballBall dead bugEasy · stability ballBall push-upHard · stability ballStrap push-upMedium · suspension strapsStrap Y raiseMedium · suspension strapsStrap pikeHard · suspension straps
In the app, every session fits your time, your gear and your level.
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