Bodyweight

Plank

The Plank is an impactful bodyweight exercise targeting the core and improving your posture. It enhances balance, strengthens the midsection, and trains the shoulders and leg muscles for better endurance.
View all exercises
Plank instructions
Step-by-step instructions
1
Start on your hands and knees, positioning your hands directly beneath your shoulders.
2
Extend your legs out behind you, balancing your body weight on your hands and toes.
3
Make sure to keep your body in a straight line from your head to your feet.
4
Hold this position for as long as you can, keeping your core engaged to maintain balance.
5
Avoid sagging your hips and raising your butt which are common mistakes.
Start on your hands and knees, positioning your hands directly beneath your shoulders.
Extend your legs out behind you, balancing your body weight on your hands and toes.
Make sure to keep your body in a straight line from your head to your feet.
Hold this position for as long as you can, keeping your core engaged to maintain balance.
Avoid sagging your hips and raising your butt which are common mistakes.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Alternating Cable Curl with trainwell
Alternating Cable Curl
Alternating Cable Curl strengthens and tones upper arms by individually curling a cable weight with each arm. This common bicep-targeted exercise effectively develops arm muscle strength and power.
Try it out
Strength
Single Kettlebell Turkish Get Up with trainwell
Single Kettlebell Turkish Get Up
Boost strength, endurance, and improve balance with the Single Kettlebell Turkish Get Up. This versatile exercise works your legs, arms, and core while keeping a kettlebell balanced overhead.
Try it out
Strength
Barbell Bent Over Row with trainwell
Barbell Bent Over Row
Develop overall back strength with the Barbell Bent Over Row exercise. By bending over and pulling a barbell towards your body, this movement enhances upper body strength for daily tasks involving lifting or pulling.
Try it out
Start your fitness journey today
Enjoying exercises like Plank, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer