Plank
Trains the abdominals. No equipment needed. 3 of our free programs use it, across 18 sessions.
Free to use. The app times the hold, times your rest and remembers every set.
In the programs
How our programs run the Plank
These numbers are counted from the programs themselves, not averaged off the internet.
3of our 50 programs use it
0:45 holdthe shape they run most (8 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| r/bodyweightfitness Recommended Routine | Full Body | 3 × 0:30 hold | Fixed weights |
| Strong Curves (Beginner) | Workout A — Phase 1, Workout A — Phase 2 +1 | 0:45 hold1:00 hold | Fixed weights |
| WS4SB 3 | Max Effort Upper | 3×1 | Fixed weights |
See it in action
Watch the Plank progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Muscles worked
What Plank trains
Technique
How to do the Plank
- Begin by lying face down on the floor. Place your elbows directly under your shoulders and your forearms flat on the floor, parallel to each other.
- Engage your core and lift your body off the floor, forming a straight line from your head to your heels. Your elbows and toes should support your body weight.
- Hold this position, keeping your core tight and your body straight. Avoid letting your hips sag or rise too high.
- Maintain the plank position for the desired amount of time, focusing on your form and breathing steadily.
Form cues
Getting it right
- Engage your core throughout the exercise to maintain stability and support your lower back.
- Keep your body in a straight line from head to heels, avoiding any sagging or lifting of the hips.
- Keep your shoulders directly above your elbows to maintain proper alignment and reduce strain on your shoulders.
Substitutes
Swap Plank for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Plank for you
Durata times the hold, times your rest and puts last session's time in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.