Plank
Expert Advice
Keep your body in a straight line from head to heels and actively engage your core to prevent your hips from sagging or piking up.
How-to-do Steps
- Start in a push-up position with your arms fully extended and hands directly under your shoulders.
- Engage your core, quads, and glutes to stabilize your body.
- Hold this position, keeping your body in a straight line, for the desired amount of time.
- Avoid holding your breath; breathe normally throughout the exercise.
Track Plank in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Plank primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs70%
Secondary
Shoulders10%
Glutes10%
Quads10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Plank work?
Plank primarily targets the Abs. Secondary muscles involved include Shoulders, Glutes, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Plank?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Plank suitable for beginners?
Yes, Plank is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
