Plank on Hands
Expert Advice
Focus on creating a straight line from your shoulders to your heels and avoid sagging hips to maintain proper form.
How-to-do Steps
- Start in a push-up position with your hands directly under your shoulders.
- Engage your abs, glutes, and quads to stabilize your body.
- Hold this position, keeping your body in a straight line, for the desired time.
Track Plank on Hands 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 on Hands 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
Abs40%
Secondary
Shoulders20%
Glutes20%
Chest10%
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 on Hands work?
Plank on Hands primarily targets the Abs. Secondary muscles involved include Shoulders, Glutes, Chest, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Plank on Hands?
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 on Hands suitable for beginners?
Yes, Plank on Hands is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
