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 does Plank work?
This exercise directly targets your abs, with secondary activation in your shoulders, glutes, and quads. It is one of the most popular abs exercises and requires no equipment at all.
Is Plank good for beginners?
Yes. Plank uses a simple movement pattern that does not require advanced coordination. It requires no equipment, so you can do it anywhere. Focus on controlled reps and good form before worrying about speed or volume.
How long should I do Plank for?
Aim for 3 rounds of 20 to 40 seconds with 15 to 30 seconds rest between rounds. As you get stronger, increase the duration rather than speeding up the movement. Add this to your routine in the FitAI app to stay consistent.
