How to do a Plank
The forearm plank is a bodyweight hold where you support yourself on your forearms and toes with your body in one straight line. It trains your deep core muscles to resist sagging and keep your spine stable. It is a beginner-friendly core staple that also builds a base for squats, deadlifts and overhead work.
- Primary muscles
- Abs (rectus abdominis), Deep core (transverse abdominis)
- Also works
- Obliques, Shoulders (deltoids), Glutes (gluteus maximus), Quads (quadriceps)
- Equipment
- Bodyweight, Exercise mat (optional)
- Level
- Beginner
Step by step
- Kneel on a mat and place your forearms on the floor with your elbows stacked under your shoulders.
- Step one foot back and then the other until your legs are straight and you rest on your toes.
- Line up your head, shoulders, hips and heels so your body is flat like a board.
- Tighten your abs, squeeze your glutes and press the floor away with your forearms.
- Hold the position while breathing slowly and steadily, keeping your hips level.
- Lower your knees to the floor gently when the time is up or your form starts to break.
Coaching cues
- Tuck your pelvis slightly as if pulling your belt buckle toward your ribs.
- Keep your gaze on the floor just in front of your hands to keep your neck neutral.
- Shorter holds with perfect form beat long holds with sagging hips.
Common mistakes
Sagging hips
Squeeze your glutes and brace your abs to lift your hips back in line with your shoulders.
Hips piked too high
Lower your hips until your body forms a straight line from head to heels.
Holding your breath
Breathe in through your nose and out through your mouth while keeping the brace.
Elbows too far forward
Set your elbows directly under your shoulders to reduce strain on the shoulder joint.
Sets and reps
Strength
3–4 sets of 20–30 second hard holds, or add a weight plate on your back
Muscle growth
3 sets of 30–45 second holds
Endurance
2–3 sets of 60–90 second holds
Alternatives
FAQ
How long should I hold a plank?
Most people get good results from several holds of 20 to 60 seconds with strict form. Once you can hold longer than a minute easily, try harder variations instead of simply adding time.
Do planks burn belly fat?
No exercise burns fat from one specific area. Planks strengthen your core, while losing belly fat comes down to overall diet, activity and consistency.
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