How to Plank With Perfect Form — CPT Approved

You walk into the gym and spot someone in the corner propped up in a plank. The move looks simple, maybe even boring — just elbows on the floor and a rigid body — but there's a reason they've earned a place in workouts everywhere. You don't need fancy equipment, you don't need a ton of space, and, when done properly, they can make just about every muscle in your body earn its keep.

Even better, planks are pretty democratic. Whether you're brand new to the gym or can hold a five-minute plank without batting an eye, there's a variation to meet you where you are — and plenty of ways to make it harder when the standard version starts feeling too easy.

Proper Plank Form

The plank is a basic isometric exercise. You're positioned on your toes and forearms and your core contracts to keep a neutral spine and alignment from head to heels. Here's a step-by-step guide to mastering a perfect plank:

• Start from the floor, use a yoga mat for extra comfort.
• Place elbows directly beneath your shoulder and extend your legs. From here, your weight should be up on your elbows and toes.
• Engage your core and squeeze your glutes to create tension throughout your body.
• You want a straight line from your head to your heels — don't let your hips dip low, your butt poke up, and keep your gaze towards the floor.
• Maintain tension throughout your body. When your form starts to suffer, that's your signal to stop.

Plank Muscles Worked

We often think of the plank as an abdominal exercise — which yes, it totally is — but it's so much more than that. Your entire core fires to maintain spinal alignment while limiting movement, the shoulders engage to help keep you lifted, and your legs contract to keep your body in that straight line.

Here are the muscles that activate to maintain the plank:

• Transversus abdominis
• Rectus abdominis
• Internal obliques
• External obliques 
• Glutes
• Quadriceps
• Serratus anterior
• Deltoids

Plank Exercise Benefits

Teaches You to Brace

That intra-abdominal pressure that's paramount when you deadlift, squat, press, and more, is where the plank shines. The plank teaches you to brace your core and maintain tension while your body stays rigid from head to toe. It helps to build the sort of core stability that carries over to weightlifting and everyday movement.

Trains Anti-Extension

Your core is working in this move to keep your lower back from arching. This ability to resist extension keeps your torso locked into a strong, neutral position. And this skill helps to resist overextending your lower back in moves like an overhead press, squat, hip thrust, and RDL.

Easy to Modify and Progress

Elevate your upper-body or drop your knees for a more beginner-friendly alternative. Or if you're looking for more of a challenge, lift one of your points of floor contact up to increase instability or add load like a weight plate on your back for more of a challenge.

Plank Variations and Modifications

Knee Plank

Rather than pressing up onto your toes, this beginner modification places you on your knees. This shortens the lever length and reduces the amount of your body weight your core has to support. It's a great starting point if you're new to planks, returning from injury, or are still building the strength needed for perfect plank form.

Straight-Arm Plank

Rather than resting on your elbows, this common plank variation sets your hands on the ground. This creates a longer lever through your upper body, causing your shoulders and arms to do more work to maintain stability.

Use a yoga mat for extra cushion here if needed. And if you experience discomfort in your wrists, use dumbbells to place your hands in a neutral position, with your palms facing each other. 

Plank Up Downs

This variation cycles you through a standard elbow plank up to a straight-arm plank. This dynamic movement adds in an anti-rotation challenge, forcing your core to resist twisting as you shift your weight from one arm to the other. Your shoulders and arms also get more work than they do in a static plank.

Side Plank 

The side plank is an anti-lateral-flexion move, meaning it trains your core to resist bending sideways. Your obliques fire to keep your spine neutral, the quads and glutes engage to stabilize the hips and keep them stacked. Your shoulders also work to support your body and maintain a straight line from head to toe.

Plank Banded Row

This variation combines the core stability of a plank with the pulling action of a row. To set up, wrap a resistance band around an anchor, then position yourself in a standard elbow plank with the band within reach. While holding yourself up in the plank, pull the resistance band down towards your torso, keeping your hips and shoulders as square to the floor as possible.

The pulling motion adds work for your back and shoulder, while lifting one arm off the floor creates a three-point base of support that challenged your core to resist rotation.

Coppenhagen Plank

This move, also called an adductor side plank, builds hip stability by targeting the adductor muscles located on your inner thigh. Using a bench, you lift up into a side plank position with your top leg on the bench, and lower leg lifted up, unsupported. 

Additionally, research suggests that strengthening these muscles may help build greater resilience against the forces that can contribute to a groin injury, which is why this move is popular with athletes, trainers, and PT clinics.

Takeaway

Adding plank work to your routine can help you build core strength and stability that supports everything else you do from your home gym, to your sport, to everyday life. And because there are so many ways to modify the movement, you can choose a variation that matches your current strength and goals. Start with the basics, focus on maintaining a solid brace, and progress from there.

For more insight into building a rock-solid core, check out our post about the best exercises for strong abs.

FAQs

How many calories does planking burn?

Planks aren't a major calorie-burning exercise, and the amount of calories burned will depend on factors like body weight, skill level, and type of variation you use. While planks are excellent for building core strength, endurance, and stability, consider utilizing a more dynamic variation like plank up-downs or plank banded row to increase the calorie burn.

Are plank good for abs?

Yes! Planks are a great way to strengthen your abdominals, training them to brace and resist movement. They also engage your obliques and deep core muscles, making them a solid exercise for overall core strength and stability.