Which muscles does the high plank work?

The high plank mainly works your abs. It also involves your shoulders.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the high plank in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

High Plank: how to do it and muscles worked

The high plank mainly works your abs, with help from your shoulders. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Shoulders

How to do the high plank

1
Place your hands on the floor directly under your shoulders with your arms straight. Step your feet back so your body forms a straight line from head to heels.
2
Squeeze your abs, glutes and thighs and push the floor away so your upper back stays flat. Look at the floor just ahead of your hands.
3
Hold for 20 to 60 seconds while breathing steadily. Stop and rest when your hips begin to sag.

Form tip: Do not let your hips drop or pike up. Keep your hands under your shoulders and your neck in line with your spine.

Common questions

Which muscles does the high plank work?: The high plank mainly works your abs. It also involves your shoulders.
What equipment do I need for the high plank?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the high plank in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.