Core
The main muscle group listed for this exercise.
Exercise guide
Plank
Plank is a beginner-friendly core exercise using body weight.
Bodyweight
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Core
No secondary muscle group is listed for this variation.
Strength
Movement pattern: core. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Plank
- Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Beginner Full Body Workout
A simple full-body workout that teaches the basic movement patterns without burying beginners in volume.
View workoutBeginner Home Workout
A bodyweight-only starting plan you can run at home with very little setup.
View workoutCore Workout
A direct core session built around control, trunk stiffness, and consistent tension.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
3/4 Sit-Up
3/4 Sit-Up is a beginner-friendly core exercise using body weight.
View exerciseCable Crunch
Cable Crunch is a beginner-friendly core exercise performed with a cable station.
View exerciseHanging Leg Raise
Hanging Leg Raise is an expert-level core exercise using body weight.
View exerciseSeated Barbell Twist
Seated Barbell Twist is a beginner-friendly core exercise performed with a barbell.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Plank.
What muscles does Plank work?
Plank primarily trains the core.
Is Plank beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Plank?
This variation uses body weight.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.