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Core · Bodyweight

Plank

How to do the plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Animated demonstration of the Plank
Equipment
Bodyweight
Difficulty
Beginner
Logged as
Timed hold
Movement
Core Hold
Mechanic
Accessory
Find more:Abs & Core exercisesBodyweight exercises

How to do it

Begin in a forearm plank position with elbows directly under your shoulders and body in a straight line from head to toes. Engage your core and glutes to maintain a stable position. Hold for the desired time.

  1. 1Feel your entire core stabilizing as you hold a straight-line plank
  2. 2Engage your glutes and quads to assist in keeping your hips level
  3. 3Keep your shoulders over your wrists or elbows

Common mistakes

  • Avoid letting your hips sag or pike up
  • Don't hold your breath; breathe steadily
  • Avoid letting your head droop; keep neck aligned

Muscles worked

The 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

Plank strength standards

See how your plank ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

  • Bronze0:20
  • Silver0:45
  • Gold1:15
  • Platinum2:10
  • Diamond3:45
  • Champion5:00

Find your rank

Enter your longest hold.

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the 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.

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More abs & core exercises

See all abs & core exercises →

Last reviewed April 2026.