Core exercise
Plank
Isometric core hold supported on forearms and toes.
- Primary muscleCore
- EquipmentBodyweight
- MovementCore
- LevelBeginner
- Core
- Bodyweight
How to do the Plank
4 steps, in the order you do them.
- Place your forearms on the floor with your elbows under your shoulders and straighten your legs.
- Form a straight line from your head to your heels.
- Squeeze your abs and glutes and push the floor away with your forearms.
- Hold for the indicated time, breathing normally, without letting your hips sag or rise.
Muscles worked
Alternatives to the Plank
They work the core with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 9 of the 36 routines.
- Beginners3 × 30 s
- Experienced3 × 30 s
- Rest0:45 to 1:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 2 Days | Beginner | 3 × 30 s | 1:00 |
| Beginner Full Body 3 Days | Beginner | 3 × 30 s | 1:00 |
| Back to the Gym 3 Days | Beginner | 2 × 20 s | 0:45 |
| Bodyweight Home 3 Days | Beginner | 3 × 30 s | 1:00 |
| Express Full Body 3 Days | Beginner and intermediate | 2 × 30 s | 1:00 |
| Core specialization · Beginner | Beginner and intermediate | 3 × 35 s | 0:45 |
| Recomp 5 days | Intermediate and advanced | 3 × 30 s | 1:00 |
| Metabolic circuit 3 days | Beginner and intermediate | 3 × 30 s | 1:00 |
Rest between sets, in minutes. And 1 more routine in the app.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
Routines that include the Plank
- Beginner Full Body 2 Days2 days · 50 min · BeginnerSee routine →
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Back to the Gym 3 Days3 days · 45 min · BeginnerSee routine →
More core exercises
Rope CrunchCore · Cable machine
Dumbbell Suitcase CarryCore · Dumbbells
Hanging Leg RaiseCore · Pull-up bar
Psoas ActivationCore · Bodyweight
Frequently asked questions
What muscles does the Plank work?
The Plank works mainly the core.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 30 seconds with 1 minute of rest. With more experience, 3 sets of 30 seconds with 1 minute of rest.
Which routines include the Plank?
It appears in 9 of the 36 Mobbe routines, such as Beginner Full Body 2 Days, Beginner Full Body 3 Days, and Back to the Gym 3 Days.