Plank primarily works the core. It is categorized as a core movement and uses Exercise mat.
- Primary muscles
- core
- Equipment
- Exercise mat
- Movement pattern
- core
- Catalog difficulty
- 1 of 5
How to do Plank
- Elbows under shoulders, glutes on
- Breathe — don't hold your breath
Common mistakes
- Hips drifting up or sagging
Muscles worked
The primary catalog target is core. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Dead Bug
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Dead Bug · Dead Bug · Ab Wheel Rollout · Weighted Dead Bug · Front Rack Carry · Medicine Ball Slam
Put Plank into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.