Single Session
Use the exercise’s set, duration, tempo, and rest ranges during one workout.
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Bodyweight
Plank
Core · None · Primary muscle: Rectus Abdominis
Active
Difficulty2/5
Duration10–300s
Sets1–10
TempoIsometric hold
Rest60s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Place your forearms on the floor with your elbows directly beneath your shoulders and your forearms parallel.
- Extend both legs behind your body and support yourself on your forearms and toes.
- Brace your core and squeeze your glutes to create tension through your trunk and hips.
- Maintain a straight line from your head through your hips to your heels with your neck neutral.
- Breathe normally and hold the position for the prescribed duration without allowing your hips to sag or rise.
Muscle focus
Muscles
Primary: Rectus Abdominis
Coaching
Tips
- Press your forearms firmly into the floor and keep your shoulders active rather than collapsing between them.
- Imagine gently drawing your ribs toward your pelvis while keeping your glutes engaged.
- Look at the floor between your hands to keep your head and neck neutral.
- Accumulate your Daily Goal across multiple controlled holds rather than sacrificing form for one long attempt.
Technique check
Common mistakes
- Letting the hips sag toward the floor.
- Raising the hips too high and reducing abdominal tension.
- Holding the breath instead of breathing normally under tension.
- Looking excessively upward or dropping the head.
- Allowing the shoulders to collapse toward the floor.
- Relaxing the abdominal muscles or glutes during the hold.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total seconds
- Default target
- 180 seconds
- Minimum entry
- 5 seconds
- Daily reset
- Yes