Plank

Jump to: Form > Additional Info > Related Exercises > Standards

When people think of core exercises, they usually think of sit ups or crunches. However, the plank should really be your go to core exercise. It is one of the best exercises for core stability and strength, and is useful for beginners and advanced athletes alike.

The Basics

The plank is primarily used as a strength exercise. It is classified as a core flexion movement. It is more generally classified as a core and anti core movement.

Form

Set Up

• Place your hands on the ground about shoulder width apart
• Keeping your arms straight, extend your legs out behind you
• Position your shoulders directly above your hands
• Brace your core, keeping a neutral spine and your body in a straight line

Execution

• Hold the position, keeping your body in a straight line

Common Mistakes

Letting the Hips Drop

Keeping your core braced and spine neutral is the most important part of holding a plank. Letting the hips drop is not good form because it allows the back to round excessively, putting stress on it rather than your abs.

Piking the Hips

While not as bad as letting your hips sag, piking your hips still makes the plank easier by reducing how much your abs have to work to keep your bodys straight. Keep your body straight to keep the focus on working your abs.

Additional Info

Back Friendly

One of the many benefits of planks compared to more traditional core exercises like sit ups, is that they don't put nearly as much repetitive stress on your spine. Rather that repeatedly curling and uncurling your spine, you're holding it in a stable position.

Related Exercises

Reviews

Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.