Skip to content
WorkoutPlan.
Core Bodyweight Beginner Video

How to do the Plank

Primary: Core · also works Glutes, Front Delts, Quads. Also called: forearm plank, front plank.

Demo video: Plank · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie face down and prop yourself up on your forearms with elbows under your shoulders.

  2. 2

    Tuck your toes and lift your body into a straight line from head to heels.

  3. 3

    Squeeze your glutes and brace your core as if about to be poked in the stomach.

  4. 4

    Hold the position for 20 to 60 seconds while breathing steadily.

  5. 5

    Lower your knees to rest.

Coaching cues

  • Squeeze glutes, tuck the ribs
  • Straight line from head to heels
  • Breathe through the hold

Common mistakes

  • Hips sagging
  • Hips piked up too high
  • Holding the breath

Sets, reps and where it fits

Muscle

3–4 × 20–60 sec

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 20–60 sec

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Plank alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dead BugBodyweight · beginner Plank Shoulder TapBodyweight · beginner Hollow Body HoldBodyweight · intermediate Bird DogBodyweight · beginner Bicycle CrunchBodyweight · beginner CrunchBodyweight · beginner

Frequently asked questions

What muscles does the Plank work?

Primary: Core. Secondary: Core, Glutes, Front Delts, Quads

How many sets and reps of Plank should I do?

Hold or work for 20–60 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.

What can I do instead of the Plank?

Same movement pattern, different equipment: Dead Bug, Plank Shoulder Tap, Hollow Body Hold, Bird Dog, Bicycle Crunch, Crunch.

Is the Plank good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.