Plank
The Plank is a bodyweight exercise that primarily targets the core, with assistance from the core. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Plank
- 1Set up on the floor on your forearms and toes with your elbows under your shoulders, legs straight, and your body forming a straight line from head to heels. Gently tighten your abs and glutes and keep your gaze down so your neck stays in line with your spine.
- 2Hold this position without letting your hips drop or lift, keeping your body steady like a solid board. Breathe slowly and steadily in through your nose and out through your mouth, aiming to hold the plank for as long as you can with good form.
Coach tips
- If your lower back starts to ache, drop your knees to the floor while keeping your abs tight and body in a straight line from head to knees.
- Think about pulling your belly button up toward your spine to keep your core engaged the whole time, instead of just clenching your abs hard.
- Avoid looking forward or tucking your chin too much; keep your eyes on the floor slightly ahead of your hands to protect your neck.
Train core smarter
One rep, one set. Hypro turns the Plank into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Plank weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much core you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Plank fits right into proven hypertrophy and strength templates.
