How to Do the Plank: Form, Sets, Progression

Main muscles: Core · Equipment: Bodyweight · Updated 2026-11-03

The Plank is a bodyweight exercise that mainly works your core. Beginners start with 3 sets of 30–60 second holds and add a little time each session.

Form in 3 steps

Lie face down with your elbows right under your shoulders, then step your legs back and hold yourself up on your toes.
Brace your abs and glutes to make a straight line from head to heels, and hold for your target time.
Don't hold your breath. Take short, steady breaths, and stop as soon as your form breaks down.

Common mistakes

Hips sagging: it strains your lower back. Brace your abs and glutes to hold a straight line.
Hips piked up high: your core misses out. Check from the side that your body is straight.
Holding your breath: you'll tire out fast. Keep breathing in short breaths while you hold the position.

Sets and rest

3 sets, hold for 30–60 seconds each, and rest 1 minute between sets.

How to progress

Hold 5–10 seconds longer than last time. When your form breaks, that is your limit for today.

Alternatives

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FAQ

My lower back hurts when I hold a plank.

Make sure your hips aren't sagging, and try a shorter hold or drop to your knees. If it still hurts, stop and see a professional.

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