All Exercises View all in Program Explorer
Core · Isolation
Plank
Targets Core with an optimal working range of 30–60 reps.
Primary Muscles
Core
Secondary: Front Delt
Typical Rep Range
30–60 reps
Core Dominant
Equipment Tier
Bodyweight Only
Bodyweight
Movement Profile
Beginner · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Plank:
- 1 Rest on forearms and toes with elbows under shoulders
- 2 Squeeze glutes, brace abs, and maintain neutral spine
- 3 Hold rigid line without letting hips sag or pike
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Sagging lower back towards floor
- ✕ Piking hips up into the air
Structured Programming
Programs Featuring Plank (2)
Intermediate 4d/wk · 16 wks
Calgary Barbell 16-Week Powerlifting Program
Bryce Krawczyk’s renowned 16-week, 4-day competition powerlifting cycle progressing from high-volume hypertrophy and paused variations into heavy competition triples, doubles, and meet peaking.
Calculate weights & view schedule
Advanced 3d/wk · 6 wks
Russian Squat Routine (6-Week Soviet 6×2 to 6×6 Cycle)
The legendary 6-week, 3-day Soviet Squat Peaking Cycle that builds from 6×2 to 6×6 at 80% 1RM in Weeks 1–3 before stepping through 5×5 @ 85%, 4×4 @ 90%, 3×3 @ 95%, 2×2 @ 100%, and a 105% 1RM peak.
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Substitutions & Variations
Similar Exercises to Plank
Core Bodyweight Only
Bird Dog
Core, Erectors · 10–15 reps
View form cues
Core Bodyweight Only
Dead Bug
Core · 10–15 reps
View form cues
Core Bodyweight Only
Mountain Climber
Core, Hip Flexors · 20–40 reps
View form cues
Core Bodyweight Only
Russian Twist
Obliques, Core · 15–25 reps
View form cues
Core Bodyweight Only
Side Plank
Obliques, Core · 20–45 reps
View form cues
Core Bodyweight Only
V-Up
Core, Hip Flexors · 10–20 reps
View form cues