Plank

Plank is a beginner isolation static using bodyweight. It loads Abs.

Why this lift

The Plank is a beginner isolation static lift. It primarily loads Abs. Shoulders, Glutes help. You need bodyweight. Most programs place it after your main compounds, as accessory work. You may also hear it called Planks.

Loaded carries, crunches, and the brace on every compound already train the abs. Extra core work is seasoning, not the meal. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Abs
• Secondary: Shoulders, Glutes

Setup

• Forearms on the floor, elbows under the shoulders.
• Legs long, glutes squeezed, ribs down.

How to do it

1. Hold a straight line from head to heels.
2. Breathe without dumping the hips or piking.

Coaching cues

• Screw the elbows into the floor.
• Squeeze glutes and quads.
• Long neck, eyes on the floor.

Common mistakes

• Hips sagging. Squeeze glutes; shorten the hold if needed.
• Hips too high. Push the floor away and lengthen the body.

How to program it

Treat the Plank as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Plank does not agree with you, Barbell Rollout trains Abs with a different setup.

Related lifts

• Barbell Rollout Abs
• Bicycle Crunch Abs
• Cable Crunch Abs
• Cable Side Crunch Abs
• Captains Chair Knee Raise Abs
• Captains Chair Leg Raise Abs

FAQ

What muscles does the Plank work?

The Plank works Abs (primary), Shoulders, Glutes (secondary).

What equipment do I need for the Plank?

You need bodyweight.

Is the Plank suitable for beginners?

Yes. The Plank is marked beginner in this catalog. Start lighter than you think and film one set from the side.