At a glance
- Main muscle
- Core
- Equipment
- Bodyweight
- Rep range in Mitta
- 20 to 60 seconds
- Skill level
- Beginner
- How tiring
- Low
How to do it
- Glutes and abs tight.
- Body straight.
- Duration in seconds.
Pick a weight you can lift for 20 to 60 seconds with good form, and stop each set with a few seconds left in the tank.
Why rating C
Isometric and hard to make heavier; little growth stimulus.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Ab Wheel Rollout · Band, ball or wheel · rating B
- Cable Crunch · Cable · rating A
- Pallof Press · Cable · rating C
Keep learning
Let Mitta set the weight.
Mitta plans the plank with a weight and rep target for every set, worked out from your last sessions.
Questions about the
plank
What muscles does the plank work?
The plank mainly trains your core.
How many reps of the plank should I do?
Mitta plans the plank at 20 to 60 seconds per set. Most sets should end with only a few seconds left in the tank.
What can I do instead of the plank?
Good alternatives that train the same muscle are the ab wheel rollout, cable crunch and Pallof press.
Is the plank good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the plank have rating C?
Isometric and hard to make heavier; little growth stimulus.