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Strength Training · Bodybuilding · Calisthenics

Plank

The plank is a forearm-and-toe hold that trains your abdominal muscles to keep your trunk steady and resist arching through your lower back.

  • Beginner
  • Low injury risk
  • Rest 45 sec
Video by Jeremy Ethier on YouTube

How to do it

  1. Kneel on the mat with your forearms resting on it, elbows directly beneath your shoulders.
  2. Extend your legs behind you with your toes tucked against the floor.
  3. Hold your body in a straight line from your head to your heels.
  4. Lower your knees to the mat to end the hold.

Form cues

  • Brace your belly.
  • Squeeze your glutes.
  • Keep breathing steadily.
  • Push the floor away.

Common mistakes

  • Letting your lower back sagGently draw the front of your pelvis toward your lower ribs to reduce the arch.
  • Lifting your hips too highLower your pelvis until it lines up with your shoulders and heels.
  • Craning your neck upwardLook at the space between your hands rather than ahead of you.

Safety

As fatigue builds, losing trunk support can irritate your lower back. Sustained pressure through your forearms can also aggravate sensitive elbows or shoulders.

  • Use enough padding under your elbows to avoid uncomfortable pressure.
  • End the hold when you can no longer maintain your position.
  • Build your hold time gradually before adding external weight.

If you have shoulder or lower-back discomfort, try holding with your knees down; seek advice from a physiotherapist if discomfort persists.

Muscles worked

Front
Back

Primary muscles

  • Abs

Secondary muscles

  • Glutes
  • Obliques

Equipment

  • Exercise Mat (optional)

Sets and reps

Sets
2–3
Target
15–30 seconds
Rest
45 sec

Choose a duration you can complete with steady breathing and consistent body alignment.

Variations

Harder

Workout plans with Plank

Build muscle · intermediate

4-Day Upper Lower Workout Plan for Men Over 50

This muscle-building plan gives men over 50 a structured upper lower routine across 4 training days. Barbell lifts anchor the sessions, with dumbbell, cable and machine work alongside walking or cycling. It offers a clear schedule for lifters with intermediate training experience.

4 days / week · 60 min estimated · Barbell Collar, Olympic Flat Bench, Powerlifting Barbell, Weight Plate, Adjustable Bench, Dumbbell, Upright Utility Bench, Lat Pulldown Bar, Lat Pulldown Machine, Cable Column, Cable Rope Attachment, Treadmill, Power Rack, Rack Safety Supports, Barbell, Standing Calf Raise Machine, Exercise Mat, Upright Exercise Bike, Close-Grip Row Handle, Lat Pulldown / Low Row Station, Chest Press Machine, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise MachineExplore the plan