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Plank

AbsBodyweightBeginnerIsolation
Plank — start position
Start
Plank — finish position
Finish
Muscles worked
PrimaryAbs

How to do it

  1. 01

    Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.

  2. 02

    Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

In the app

Plank needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With machine
With cable
With bodyweight
With other

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