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.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Accessory
See it in motion
How to do it
Begin in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to toes. Engage your core and glutes to hold a stable position for the desired time.
- 1Feel your entire core stabilizing as you hold a straight line from head to heels.
- 2Engage your glutes and quads to help keep your hips level.
- 3Keep your shoulders stacked over your elbows.
Common mistakes
- Avoid letting your hips sag or pike up.
- Don't hold your breath. Breathe steadily.
- Avoid letting your head droop. Keep your neck aligned with your spine.
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
Kovo programs the plank for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
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Last reviewed April 2026.