Plank
The static plank for overall core strength and deep stabilisers. It works mainly the abs, with help from the obliques and glutes.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Plank
- Set up on your forearms and toes with the elbows directly under the shoulders.
- Tuck the pelvis and squeeze the glutes so the body forms one straight line from head to heels.
- Push the floor away with the forearms and breathe normally; don't hold your breath.
- Hold for time with clean form. When the hips start to sag, the set is over.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Abs | Rectus abdominis |
| Secondary | Obliques | Obliquus abdominis |
| Secondary | Glutes | Gluteus maximus |
Muscle data from StrengthLog.
Why do it
- Bracing — the way the core actually works
- Endurance with zero joint load
- Carries into squats and deadlifts
How Flawless ranks Plank
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Plank by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Plank work?
It works mainly the abs, with help from the obliques and glutes.
How do you do Plank?
Set up on your forearms and toes with the elbows directly under the shoulders. Tuck the pelvis and squeeze the glutes so the body forms one straight line from head to heels. Push the floor away with the forearms and breathe normally; don't hold your breath. Hold for time with clean form. When the hips start to sag, the set is over.
How does Flawless rank Plank?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.