Plank
Works Core, with help from Abs, Glutes.
Set up
How to set up for the Plank
- Forearms on the floor, elbows under shoulders, body straight.
Do the rep
How to do a Plank with good form
- Squeeze your glutes and pull your ribs down.
- Breathe steadily and hold.
Common mistakes
Plank form mistakes to avoid
- Hips sagging or piking up.
- Holding your breath.
Quick cue
Squeeze glutes, ribs down, breathe.
Not sure what weight to start with?
Gyde picks your first Plank weight and adjusts it after every session.
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Plank alternatives that work the same muscles
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Plank FAQ
What muscles does the Plank work?
Mainly your core, with help from your abs and glutes.
How many sets and reps of Plank should I do?
Start with 3 holds of 20–30 seconds, resting about a minute between them. Add 5 seconds once all three feel steady.
Can I do the Plank at home?
Yes, you don't need any equipment.
Is the Plank good for beginners?
Yes. Learn the movement with a light weight first, then add load gradually. Stop if anything hurts.
More for the same muscles
Other core exercises
Your Gyde sets your Plank weight and reps, and adjusts them after every session.
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