Plank hold
The plank hold is a static isometric core exercise that requires supporting your body weight on your forearms and toes. It builds foundational core stability, endurance, and strength across the entire midsection.
Count your Plank hold reps with AIFree in your browser — no app, no equipmentHow to Do Plank hold
- Place your forearms on the floor, with your elbows aligned directly under your shoulders and your hands flat or clasped.
- Extend your legs straight behind you, supporting your weight on your toes.
- Engage your core, squeeze your glutes, and press through your shoulders to keep your body in a straight line from head to heels.
- Keep your neck in a neutral position by looking at a spot on the floor about a foot in front of your hands.
- Hold this position while breathing deeply and steadily for the target duration.
Muscles worked
Rectus abdominisTransverse abdominisObliquesGluteus maximusDeltoids
Form tips
- Actively pull your belly button toward your spine to ensure deep core engagement.
- Press your elbows actively into the floor to prevent your chest and shoulders from sagging.
- Keep your thighs and glutes fully contracted to help stabilize your pelvis.
Common mistakes
- Allowing the lower back to sag, which transfers tension from the core to the lumbar spine.
- Piking the hips upward toward the ceiling, which reduces the load on the abdominal muscles.
- Holding your breath, which increases blood pressure and reduces muscular endurance.
FAQ
How many sets and how long should I hold a plank?
Aim for 3 to 4 sets of a 20 to 60-second hold, focusing on maintaining perfect form rather than chasing duration.
Where should I feel the tension during a plank?
You should feel it primarily in your abdominals and deep core, with secondary tension in your shoulders, glutes, and thighs, but never in your lower back.
How can I make the plank easier if I cannot hold it on my toes?
Modify the exercise by dropping your knees to the floor while maintaining a straight line from your head to your knees.
