How to Plank Properly (and How Long You Really Need)
A good plank is short, hard and tight – not a 5-minute battle with a sagging back. Here is how to do it properly and how long is actually useful.
Written by Velion Physique, personal trainer with five training licences, coaching since 2019.
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See the plan →Good form
- Elbows under the shoulders, forearms parallel.
- Body in one line from head to heels.
- Squeeze glutes and thighs, pull the belly button in slightly.
- Push the floor away with your forearms so your upper back doesn't sag.
- Breathe calmly – don't hold your breath.
How long?
For most people, 3–4 sets of 20–45 seconds with perfect form are more useful than one long hold. If you can hold 60 seconds easily, make it harder instead of longer.
Common mistakes
- Hips sagging – the lower back takes the load. Squeeze the glutes.
- Hips too high – it becomes easier, but trains less.
- Head hanging – look at the floor just in front of your hands.
5 variations
- Knee plank (beginner)
- Standard forearm plank
- Side plank
- Plank with shoulder taps
- Long-lever plank (elbows slightly in front of the shoulders)
Want a full plan? The free fitness check suggests the training plan that fits your goal and week.
A fitness mat makes forearm work more comfortable. More: 10-minute ab workout · core vs ab training.
General information, not medical advice. With back pain, during pregnancy or after giving birth, check with your doctor which core exercises suit you.
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