Plank
- Primary musclesAbs
- EquipmentBody Only
- LevelBeginner
- TypeIsolation
- ForceStatic
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Add it to a workout in the app-
01Phase 1
Muscles worked
Primary muscles
Secondary muscles
Track it in your workout log
Add "Plank" to a workout in the AtletIQ app: sets, reps and time are saved to your log.
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How to do it
5 stepsLie face down and place your forearms on the floor with your elbows directly under your shoulders. Curl your toes under.
Press into the floor and lift your hips and knees until your body forms one straight line from head to heels.
Squeeze your glutes and pull your ribs down so your lower back does not sag. Look at a spot on the floor just ahead of your hands.
Breathe steadily and hold the position for the planned time without letting your hips rise or drop.
Lower your knees to the floor to finish the set.
Stop the set when your hips start to sag, even if the timer is still running. A shorter clean hold works better than a long sloppy one.
To make it easier, plank from your knees. To make it harder, lift one foot an inch off the floor.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.