Core · Bodyweight
High Plank
How to do the high plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Position yourself face down on the floor, supporting your body on your forearms and toes. Keep your body in a straight line from head to heels, engage your core and hold the position.
- 1You should feel your core, shoulders, and glutes engaged to hold a straight line
- 2Press through your palms and keep your hands under your shoulders
- 3Maintain even weight distribution and steady breathing
Common mistakes
- Don't let your hips drop or your back sag
- Avoid locking your elbows out completely
- Don't place your hands too far forward, keep alignment
Muscles worked
The high plank mainly works the upper abs and lower abs, with the obliques, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- QuadsMinor
High Plank strength standards
See how your high plank ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM25 lb
Silvere1RM52.5 lb
Golde1RM105 lb
Platinume1RM170 lb
Diamonde1RM215 lb
Champione1RM255 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the high plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed April 2026.