How to Do a Plank: Perfect Form, Common Mistakes, Hold Times
How to do a plank correctly: step-by-step form, the 5 most common mistakes, how long to hold it by level and how to progress to advanced variations.
By Ayoub Farid · · 2 min read
The plank looks simple: hold still. Doing it well is another matter. A good plank trains your whole core to resist your spine sagging, which is exactly what your abs do when you lift, run or carry things.
How to do a forearm plank
- Place your forearms on the floor, elbows directly under your shoulders.
- Step your feet back, toes tucked, feet hip-width apart.
- Make a straight line from head to heels.
- Squeeze your glutes and pull your ribs down toward your hips.
- Push the floor away slightly so your upper back doesn't sag.
- Breathe steadily. Hold.
Cue to remember: "brace like someone is about to poke your stomach."
Common mistakes
| Mistake | Fix |
|---|---|
| Hips sagging | Squeeze glutes, tuck pelvis slightly |
| Hips piked high | Lower until shoulders, hips, heels align |
| Head dropping | Look at the floor just ahead of your hands |
| Holding breath | Short, steady breaths through the nose |
| Shoulders collapsing | Press forearms into the floor |
How long should you hold a plank?
| Level | Target |
|---|---|
| Beginner | 15–30 s |
| Intermediate | 30–60 s |
| Advanced | 60–90 s, then harder variations |
Beyond about a minute or two, longer holds add little. Make it harder instead. Several shorter, perfect holds beat one shaky long one.
Progressions
- Wall plank → 2. Knee plank → 3. Forearm plank → 4. High plank → 5. Plank with leg lift → 6. Plank with arm reach → 7. Weighted plank or long-lever plank (elbows further forward)
Explore more in plank variations and side plank.
What planks do (and don't do)
Planks build core endurance and stability, support posture and make other exercises safer. They don't burn much fat or build much ab thickness on their own, so combine them with crunch and leg-raise variations. See best ab exercises.
Plank in your routine
Use planks as the first exercise to "switch on" your core, or as a finisher. AbBlitz uses hold timers for planks and other static exercises so you don't have to watch a clock.
Frequently asked questions
Is a plank every day good?
Yes, planks are low-risk and fine daily for most people.
Why do I feel planks in my lower back?
Your hips are probably sagging. Squeeze your glutes and tuck your pelvis. If pain continues, see lower back pain during ab workouts.
Why do my shoulders hurt in planks?
Elbows may be too far forward or your upper back is collapsing. Stack elbows under shoulders and push the floor away.
Do planks give you a six pack?
They strengthen your core. Visible abs need low body fat. See how to get a six pack.