Plank

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How to do it

Forearms under the shoulders, glutes and abs braced; do not let your hips sag

Muscles worked

Mainly abdominales. Train it inside a balanced routine to progress safely.

Technical sheet

Movement pattern: Core
Minimum level: Beginner
Technical demand: Basic
Fatigue it generates: Low (0.4 out of 2.2)
Risk if technique breaks down: Low

These are the values the generator uses to decide where the exercise goes within the session.

Recommended sets and reps

As an isometric exercise, it is programmed by time: 3–4 sets of 20–45 seconds holding tension without losing position. Increase time under tension before adding difficulty.

Common mistakes to avoid

Pulling on the neck with your hands and flexing at the hips instead of curling the spine with the abs.
Using too much weight at the cost of technique and full range of motion.
Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

More Core exercises

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Frequently asked questions

What muscles does Plank work?

Plank mainly works the abdominales muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Plank should I do?

Between 3 and 4 sets of 20–45 seconds per session. With isometrics you progress by extending time under tension or adding difficulty (weight, less stable support), not by counting reps.

Is Plank good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow abdominales.

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