What muscles does a plank work?

The plank mainly works the abs, with help from the obliques.

How many sets and reps of the plank should I do?

At beginner level, do 2–3 sets of hold 20–45 seconds, resting 30–60 seconds between sets, 2–3 times a week. Add 5–10 seconds when every set feels steady, then try a side plank or a longer lever (hands instead of forearms).

Plank: how to do it with proper form

Works the abs. Equipment: Bodyweight. Level: beginner.

Also called: forearm plank, front plank.

Step by step

01Forearms under shoulders, body in a line.
02Squeeze glutes, brace abs.
03Hold 20–45 s, breathe.

Common mistake

Hips sagging or piking up.

How long to hold, and how often

Sets: 2–3 sets
Each set: hold 20–45 seconds
Rest: 30–60 seconds between sets
How often: 2–3 times a week

Progress: Add 5–10 seconds when every set feels steady, then try a side plank or a longer lever (hands instead of forearms).

Easier and harder variations

Harder · IntermediateHanging knee raise →

Plank FAQ

What muscles does a plank work?: The plank mainly works the abs, with help from the obliques.
How many sets and reps of the plank should I do?: At beginner level, do 2–3 sets of hold 20–45 seconds, resting 30–60 seconds between sets, 2–3 times a week. Add 5–10 seconds when every set feels steady, then try a side plank or a longer lever (hands instead of forearms).
What is the most common plank mistake?: Hips sagging or piking up.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.