Plank: Complete Exercise Guide

Overview

The plank is a foundational isometric core exercise that builds stability and endurance. By maintaining a rigid body position, you train the deep core muscles that protect your spine.

Difficulty Beginner
Category Core
Equipment None (Bodyweight)
Calories/Min ~4
Tracked by Fitnit Coming Soon

How to Perform Plank

  1. Start in a forearm position with elbows directly under shoulders
  2. Extend your legs behind you, resting on your toes
  3. Create a straight line from head to heels
  4. Engage your entire core, squeezing glutes and quads
  5. Hold the position for the prescribed duration

Form Tips

  • Don't let your hips sag or pike up
  • Keep your neck neutral by looking at the floor
  • Breathe normally throughout the hold
  • Think about pulling your elbows toward your toes
  • Squeeze your glutes to maintain alignment

Common Mistakes to Avoid

  • Sagging hips creating a banana shape
  • Piking hips up too high
  • Holding breath during the exercise
  • Placing elbows too far forward
  • Looking up instead of keeping neck neutral

Variations

High Plank

beginner

Arms extended in push-up position

Side Plank

intermediate

Lateral plank targeting obliques

Plank with Shoulder Tap

intermediate

Alternating hand to opposite shoulder

Plank to Push-Up

intermediate

Transitioning between forearm and high plank

RKC Plank

advanced

Maximum tension plank for shorter duration

Benefits of Plank

  • Builds isometric core strength
  • Improves posture and spinal stability
  • No equipment or movement required
  • Engages multiple muscle groups simultaneously
  • Scalable by adjusting hold duration

Muscles Worked

Primary Muscles

Rectus Abdominis, Transverse Abdominis

Secondary Muscles

Obliques, Shoulders, Glutes

Frequently Asked Questions

What muscles do plank work?

Plank primarily target Rectus Abdominis, Transverse Abdominis. Secondary muscles engaged include Obliques, Shoulders, Glutes. This makes plank an effective compound exercise for building strength in multiple muscle groups.

Are plank good for beginners?

Yes, plank are an excellent beginner exercise. They require no equipment and can be scaled with easier variations like High Plank. Start with proper form at a comfortable level and progressively increase difficulty.

How many plank should I do per workout?

For strength building, aim for 3-5 sets of 6-12 reps of plank. Beginners should start with 2-3 sets of as many reps as they can with good form. For endurance, try higher rep ranges of 15-20 per set. Track your reps and sets to ensure progressive overload.

How many calories do plank burn?

Plank burn approximately 4 calories per minute, though this varies based on body weight, intensity, and fitness level. A 10-minute session of plank can burn roughly 40 calories. For accurate tracking, Fitnit monitors your actual workout intensity and duration.

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