Core · Bodyweight
Low Plank
How to do the low 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.
- 1Place your forearms on the floor and extend your legs behind you; hold your body in a straight line, feeling your deep core, shoulders, and glutes engaged
- 2Maintain a neutral spine and squeeze your glutes to stabilise your hips
- 3Breathe steadily and focus on maintaining tension without movement
Common mistakes
- Don't let your hips sag toward the floor or pike up toward the ceiling
- Avoid pushing your shoulders up toward your ears or dropping your head
- Don't hold your breath; breathe evenly throughout the hold
Muscles worked
The low 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
Low Plank strength standards
See how your low 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 low 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.