How to do Plank
- Main muscle
- Abs
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Strength
How to do it
- 1
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- 2
Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Full Body 3 Days (Beginner)
For new or returning gym-goers. Every session covers legs, push, pull and core with different movements on each of the three days. Sessions take 45-60 minutes.
Muscle gain · Beginner · Gym · 3 days a week · 8 weeks
- Workout program
Upper/Lower 4 Days
Two upper and two lower sessions a week, so each muscle group is trained twice. The first pair is heavier compound work, the second pair higher reps. Mon-Tue-Thu-Fri works well.
Muscle gain · Intermediate · Gym · 4 days a week · 8 weeks
- Workout program
Push/Pull/Legs 3 Days
The classic PPL compressed into three days. Each muscle group gets one well-loaded session a week. For busy members or those building up to a six-day split.
Muscle gain · Beginner · Gym · 3 days a week · 8 weeks
- Workout program
Home Bodyweight 3 Days
No equipment needed beyond a chair, a sturdy table and a mat. Good for members' off-site days or as a standalone starter plan. Sessions take 30-40 minutes.
General health · Beginner · Home · 3 days a week · 6 weeks
- Workout program
Glute Focus 4 Days
Two glute-dominant lower days, one glute/hamstring volume day and one upper day. Hip thrusts and RDLs anchor the plan. The most requested layout among female members, but suitable for anyone.
Muscle gain · Intermediate · Gym · 4 days a week · 10 weeks
- Workout program
Metabolic Circuit 3 Days
Each day is a six-station circuit with short transitions and 90 seconds between rounds. Heart rate stays high while muscle is maintained. Pair with a calorie deficit for fat loss. Sessions take 35-45 minutes.
Fat loss · Intermediate · Gym · 3 days a week · 6 weeks
- Workout program
Hybrid Cardio + Strength 4 Days
Two full-body strength days, one interval day and one long steady cardio day. Builds conditioning and endurance without losing muscle. Also fits members preparing for runs or hiking events.
Endurance · Beginner · Gym · 4 days a week · 8 weeks
- Workout program
Machine-Based Starter 3 Days (New Member)
For first-time gym members. Mostly machines, whose fixed path makes them easy and safe to learn. After four to six weeks it sets up the move to a free-weight full-body plan.
General health · Beginner · Gym · 3 days a week · 6 weeks
- Workout program
Hamstring, Core & Mobility Support
Two short add-on sessions a week (25-30 min) alongside a main plan. Strengthens hamstrings, hips and core and opens up hip and shoulder mobility. For desk workers and members with tight hamstrings or a sensitive lower back.
General health · Beginner · Minimal equipment · 2 days a week · 6 weeks