Plank Exercise: How to Do a Plank, How Long to Hold It and Mistakes to Avoid
How to do a plank with good form, the muscles it works, easier and harder versions, and what the research says about how long to hold it and what a daily plank really does.
The plank exercise is a hold in which you support your body on your forearms and toes in one straight line, bracing so your hips don’t sag. It trains your abs and obliques to resist movement, which is much of what your core does in daily life. It needs no equipment, scales from a wall to weighted versions, and suits almost anyone, including beginners and people over 40.
| Primary muscles | Rectus abdominis (the six-pack muscle) and obliques |
| Secondary muscles | Hip flexors, lats, shoulders and shoulder-blade muscles; glutes when you squeeze them |
| Equipment | None (a mat helps) |
| Difficulty | Beginner |
| Movement pattern | Core: anti-extension (resisting a sagging lower back) |
| Good for | Core endurance, trunk control, a back-friendly alternative to crunches, home workouts |
| Starting sets and reps | 3 to 5 holds of 10 to 20 seconds, 3 days a week |
How to do a plank
- Kneel on a mat and put your forearms on the floor, elbows directly under your shoulders.
- Step your feet back one at a time, toes tucked under, feet about hip-width apart.
- Lift your knees so your body forms a straight line from the back of your head to your heels.
- Brace. Tighten your stomach as if about to be poked, pull your ribs down slightly and squeeze your glutes.
- Push the floor away with your forearms so your shoulders don’t sink toward the mat.
- Breathe and hold for your target time, usually 10 to 30 seconds.
- Lower your knees to the floor to finish. Rest, then repeat.
Form cues
- Look at the floor just ahead of your hands so your neck stays in line with your spine.
- Feel it in the front of your stomach. If your lower back is working hard, your hips have sagged.
- Glutes tight, ribs down. That tension turns an easy hold into a useful one.
- Take short, steady breaths. Never hold your breath.
- End the set when your form slips, not when the clock says so.
Muscles worked
The plank mainly works the front of your core. In a lab study of 18 adults aged 23 to 45, a plank on the toes activated the lower rectus abdominis at about 40% of its maximum, against 26% for a plank on the knees. It also recruited the obliques, the lats and the rectus femoris, a hip flexor, while the lower back muscles barely switched on, at about 5% (1). The side plank is the better pick for your sides and back: in the same study it produced the highest external oblique activity of all ten exercises, about 62%, and far more lower back activity than the front plank (1).
Small changes make a plank much harder. Placing the elbows further forward and closer together (a long lever) and tilting the pelvis back by squeezing the glutes raised ab and oblique activity in 19 people, and the long lever mattered more (2). A high plank on straight arms drew more triceps and lower trapezius activity than a forearm plank in 21 healthy men (3).
Keep this in perspective. These are EMG studies: they show which muscles switch on, not which build the most muscle over months. The plank is best seen as an endurance and control exercise, not a muscle builder. Our guide to bodyweight ab exercises compares it with other moves.
Common mistakes
- Sagging hips. Your lower back arches and takes the strain. Fix: squeeze your glutes and pull your ribs down, or drop to your knees until you can hold the line.
- Hips piked high. It feels easier because it shortens the lever. Fix: lower your hips until shoulders, hips and heels line up. A side-on phone video settles it.
- Holding your breath. Straining against a closed throat adds to the blood pressure rise any hard hold causes. Fix: short, steady breaths.
- Sinking shoulders. Your chest drops between your shoulder blades. Fix: press your forearms into the floor.
- Chasing the clock. Two sloppy minutes mostly teach you to hang on your joints. Fix: stop when your form breaks.
Variations: easier and harder
| Level | Variation | Why and when |
|---|---|---|
| Easiest | Wall plank (forearms on a wall, feet stepped back) | Very light load; a first step, or an option late in pregnancy |
| Easier | Incline plank (forearms or hands on a bench or counter) | The higher the surface, the easier; no pressure on the knees |
| Easier | Kneeling plank | Shorter lever and clearly lower ab activity (1) |
| Standard | Forearm plank on the toes | The reference version described above |
| Standard | High plank (hands, straight arms) | More triceps and shoulder-blade work (3); harder on the wrists |
| Harder | Long-lever plank with a pelvic tilt, similar to the RKC plank | The highest activation in an EMG comparison (2); hold 10 to 20 seconds |
| Harder | Plank with shoulder taps or leg lifts | Fewer points of contact make your trunk resist twisting |
| Harder | Side plank on the feet | Targets the obliques and lower back muscles (1) |
If a joint objects, there is usually a version that works.
- Wrists: forearm versions take the wrists out of it. For a high plank, use your fists or push-up handles.
- Knees: skip the kneeling plank and use an incline plank on your toes.
- Back or shoulders: raise your hands onto a bench, or switch to the dead bug exercise, which trains the same job lying on your back.
Forearm plank vs high plank
A forearm (low) plank is the version most people mean; a high plank is the top of a push-up. Neither is clearly better for your abs. The high plank adds triceps and shoulder-blade work (3); the forearm plank spares your wrists.
Sets, reps and how often
| Goal | What to do | How often |
|---|---|---|
| Beginners and core endurance | 3 to 5 holds of 10 to 20 seconds, 30 to 60 seconds of rest; add 5 seconds or one hold each week | 3 to 4 days a week |
| A stronger, more stable trunk | 3 to 4 holds of 10 to 30 seconds of a harder version | 2 to 3 days a week |
| More visible ab muscle | Plank as a warm-up, then harder ab exercises taken close to failure | At least 10 hard sets a week across your ab work |
The American College of Sports Medicine (ACSM) recommends many repetitions with short rests, under 90 seconds, for muscular endurance (4). Its 2026 review of 137 systematic reviews found strength improved with at least 2 sessions a week, and muscle growth with at least 10 sets per muscle per week (5). Neither tested planks, so treat these as starting points.
Short holds also have support from spine researcher Stuart McGill’s lab: in 24 young men, six weeks of isometric core training raised torso stiffness more than dynamic core training did (6). McGill has said that “repeated holds of 10 seconds” are best for the average person, and he pairs the side plank with the curl-up and the bird dog exercise for back health (7). For a full routine, see the best core exercises after 40.
How long should you hold a plank?
Shorter than social media suggests. Repeated holds of 10 to 30 seconds with perfect form deliver most of what a plank offers. Once 60 seconds is easy, make it harder, not longer.
How long can the average person hold a plank?
Studies that tested people to failure give a rough picture, though methods varied:
| Study | Who | Average hold |
|---|---|---|
| US college study (8) | 471 students, average age about 20 | Men 124 seconds, women 83 seconds |
| Younger and older adults (9) | 120 adults aged 20 to 35 and 60 to 79 | 145 seconds overall; younger adults held longer |
| Back pain study (10) | 43 adults without back pain, 32 with chronic low back pain | About 73 seconds vs 28 seconds |
A long plank is not proof of a healthy back, though. In a 2025 study of 117 adults, people with low back pain held their planks longer than people without it, and plank time did not independently predict back pain (11).
How to increase your plank time
- Train often. In the college study, people who exercised more than 3 times a week held longer, most of all above 5 times a week (8).
- Build with short holds. Add a few seconds, or one extra hold, each week instead of testing your max daily.
- Squeeze and breathe. Both make the position easier to keep. Plank times were also shorter in people with a higher BMI or larger waist (9).
What does a 1-minute plank a day do?
No study has tested a daily 1-minute plank, so a promised flat stomach in 30 days is a guess. The evidence suggests:
- You’ll get better at planking. Regular activity goes with longer holds (8), and isometric core training made the trunk stiffer within six weeks (6).
- It won’t flatten your stomach by itself. Visible abs depend mainly on your overall body fat.
- Your blood pressure may benefit, but the evidence is early. In 12 young adults with slightly raised blood pressure, one session of four 2-minute planks lowered their blood pressure over the next 24 hours (12). Across 270 trials, isometric training lowered resting systolic pressure by about 8 mmHg, and the wall sit ranked as the most effective form (13). See our article on isometric exercise and blood pressure.
And 3 minutes a day? There is no evidence it beats 1 minute. If a minute is easy, 20 seconds of a long-lever plank challenges your core more (2).
Is it safe? Who should be careful
For most people, yes. Stop if you feel sharp pain, pain spreading down a leg, or dizziness.
- Back pain. Exercise helps: a Cochrane review of 249 trials found it cut chronic back pain by about 15 points on a 0 to 100 scale compared with no treatment, usual care or placebo (14). If planks flare your back, try an incline plank or our lower back pain exercises.
- High blood pressure or heart disease. Planks raise blood pressure sharply. In 62 healthy young adults, diastolic pressure passed the study’s safety limit of 115 mmHg in 97% of them after about 50 seconds, though no one had an adverse event (15). Ask your doctor first, keep holds short and breathe. In 11 young men, three 1-minute planks with rest raised systolic pressure less than one plank held to exhaustion (16).
- Pregnancy. The American College of Obstetricians and Gynecologists says exercise is safe and desirable in an uncomplicated pregnancy, with some changes (17). Many people switch to incline or wall planks as the bump grows. If a ridge appears down the middle of your belly, ask your provider.
- Wrists or shoulders. Use forearm or incline versions, or the dead bug.
- Hernia or recent abdominal surgery. Get clearance first.
See a physical therapist or doctor if pain lasts more than a few days or keeps returning. This page is general information, not medical advice; see our medical disclaimer.
Watch it done
Our video No Gym? No Problem: 5 moves to build an athletic body covers the plank as the fourth of its five moves. Its cues match this page: elbows under the shoulders, a neutral spine, glutes tight, and tension over duration. It then progresses to shoulder taps, plank walks, the RKC plank and side planks.
Looking for your next move? Browse every guide in our exercise library, sorted by muscle group, equipment and level.
Next move: the side plank works the obliques and the sides of your trunk that the front plank misses.
Sources
- Escamilla RF, et al. Muscle activation among supine, prone, and side position exercises with and without a Swiss ball. Sports Health. 2016;8(4):372-379. PubMed 27302152
- Schoenfeld BJ, et al. An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. Sports Biomech. 2014;13(3):296-306. PubMed 25325773
- Can EN, et al. Shoulder and scapular muscle activity during low and high plank variations with different body-weight-bearing statuses. J Strength Cond Res. 2024;38(2):245-252. PubMed 37815235
- American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. PubMed 19204579
- Currier BS, et al. American College of Sports Medicine position stand. Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: an overview of reviews. Med Sci Sports Exerc. 2026;58(4):851-872. PubMed 41843416
- Lee BC, McGill SM. Effect of long-term isometric training on core/torso stiffness. J Strength Cond Res. 2015;29(6):1515-1526. PubMed 26010794
- Patel A. Can you hold a plank for a minute? You may be doing it wrong. Global News. April 18, 2018 (reporting Stuart McGill’s interview with The Telegraph). globalnews.ca
- Strand SL, et al. Norms for an isometric muscle endurance test. J Hum Kinet. 2014;40:93-102. PubMed 25031677
- Bohannon RW, et al. The prone bridge test: performance, validity, and reliability among older and younger adults. J Bodyw Mov Ther. 2018;22(2):385-389. PubMed 29861239
- Schellenberg KL, et al. A clinical tool for office assessment of lumbar spine stabilization endurance: prone and supine bridge maneuvers. Am J Phys Med Rehabil. 2007;86(5):380-386. PubMed 17303961
- Eimiller K, et al. The core of the issue: plank performance and pain in the lower back. J Clin Med. 2025;14(11):3926. PubMed 40507688
- Jung SW, et al. Acute effects of isometric plank exercise on 24-hour ambulatory blood pressure in young adults with prehypertension: a randomized cross-over trial. Clin Hypertens. 2025;31:e40. PubMed 41362678
- Edwards JJ, et al. Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials. Br J Sports Med. 2023;57(20):1317-1326. PubMed 37491419
- Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9(9):CD009790. PubMed 34580864
- Jones MD, et al. Acute blood pressure responses to plank and wall sit isometric exercise in adults. J Hypertens. 2026;44(2):288-294. PubMed 41252651
- Huang Z, et al. Metabolic and cardiovascular responses to continuous and intermittent plank exercises. BMC Sports Sci Med Rehabil. 2023;15(1):1. PubMed 36593498
- American College of Obstetricians and Gynecologists. Physical activity and exercise during pregnancy and the postpartum period: ACOG Committee Opinion, Number 804. Obstet Gynecol. 2020;135(4):e178-e188. PubMed 32217980
This article is for informational purposes only and is not medical advice. See our Medical Disclaimer before changing your exercise, diet, or supplement routine.
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Frequently asked questions
How long should you hold a plank?
For most people, repeated holds of 10 to 30 seconds with good form are enough, building toward about 60 seconds. Spine researcher Stuart McGill has said repeated 10-second holds are best for the average person. Once a 60-second plank feels easy, make it harder with a long-lever plank, shoulder taps or a side plank rather than holding it longer.
What will a 1-minute plank a day do?
No study has tested a daily 1-minute plank. You can expect to get better at planking and to build some core endurance, but it will not flatten your stomach on its own, because visible abs depend mainly on overall body fat. One small trial found that a single session of four 2-minute planks lowered blood pressure over the next 24 hours in young adults with slightly raised blood pressure, but that is early evidence.
How long can the average person hold a forearm plank?
It varies widely. In a study of 471 US college students, men averaged about 124 seconds and women about 83 seconds. In 120 adults aged 20 to 35 and 60 to 79, the average was about 145 seconds, and younger adults held longer. People with chronic low back pain averaged about 28 seconds in one small study, against 73 seconds in people without it.
How can I increase my plank time fast?
Train often, use short repeated holds, and add a few seconds or one extra hold each week. Squeeze your glutes and breathe steadily, because both make the position easier to keep. In studies, people who exercised more than 3 times a week held longer planks, and plank times were shorter in people with a higher BMI or a larger waist.
Is a forearm plank better than a high plank?
Neither is clearly better for your abs. A high plank on straight arms works your triceps and the muscles around your shoulder blades a little more, while a forearm plank keeps the load off your wrists. Choose the one your joints tolerate, or use both.
