Plank
How to do the Plank with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
,
Body Only
How to do the Plank
- 1
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- 2
Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
Log it, see it on your body.
Every Plank set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
More abs exercises
Plank: common questions
What muscles does the Plank work?
The Plank primarily works the Abs.
Is the Plank suitable for beginners?
Yes. The Plank is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Plank?
None. The Plank is a bodyweight exercise, so you can do it without any equipment.
Is the Plank a compound or isolation exercise?
The Plank is an isolation exercise, it targets the abs through a single joint, which makes it useful for focused, targeted work.
How do I do the Plank with correct form?
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Follow the full step-by-step above for the complete movement.
Log your Plank sets, free.
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