Which muscles does the plank work?

The plank mainly works your abs. It also involves your obliques.

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 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.

Plank: how to do it and muscles worked

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

Muscles worked

Main

Helping

Obliques

How to do the plank

1
Place your forearms on the floor with elbows under your shoulders, legs extended behind you and toes on the ground.
2
Squeeze your glutes and brace your abs so your body forms a straight line from head to heels.
3
Hold for 20 to 60 seconds, breathing slowly and steadily; do not hold your breath. Lower your knees to rest if your form breaks.

Form tip: Keep your hips level with your shoulders; do not let them sag or pike up, and look at the floor between your hands.

Common questions

Which muscles does the plank work?: The plank mainly works your abs. It also involves your obliques.
What equipment do I need for the 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 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.