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 Bench Press with trainwell
Alternating Cable Bench Press
Perform the Alternating Cable Bench Press for an effective upper body workout. It targets chest and shoulder muscles, strengthens arms and core, and improves coordination and balance. Ideal for building muscle definition.
Try it out
Strength
Seated Dumbbell Hammer Curl To Press with trainwell
Seated Dumbbell Hammer Curl To Press
Try the Seated Dumbbell Hammer Curl To Press exercise for strengthening biceps and shoulders. This combination exercise starts with a curl, transitions into a press, boosting overall upper body strength and improving muscle definition.
Try it out
Strength
Dumbbell Firemans Carry with trainwell
Dumbbell Firemans Carry
The Dumbbell Fireman's Carry exercise boosts whole body strength, stability, grip strength and functional fitness. It targets shoulders, arms, and core, demanding balance and endurance, like carrying a fireman's hose.
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