CoreBodyweightbeginner
Plank
Secondary: Shoulders
Strength
20–40s
reps · long rest
Hypertrophy
40–60s
reps · 60–90s rest
Endurance
60–90s
reps · short rest
Form cues
- Ribs down, glutes on, a long line from head to heels.
- Push the floor away through the forearms or hands.
- Breathe; do not dump into the lower back.
Common mistakes
- Hips sagging
- Hips piked
- Holding the breath