Core · Isolation Exercise
Plank
The Plank is an isolation exercise that primarily trains the Core. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Bodyweight
Beginner
Muscles worked
Core — primary
How to perform the Plank
1
Set up
Forearms under shoulders, body in one straight line.
2
Execute
Brace abs and squeeze glutes throughout.
3
Form check
Hold the position — no sagging hips, no piking up.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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