Plank Pose Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Plank Pose is a none exercise that works your deltoids, lower abs, front deltoids, upper abs and side deltoids.
Plank Pose is a great easy move. When done correctly, it can effectively target your core, shoulders, upper body and waist.
It requires mat to do.
How to do Plank Pose
Exercise
Come onto your hands and knees. Tuck your right toes under and straighten your right leg. Tuck your left toes under and straighten your left leg. Keep your legs straight and shoulders over your wrists. Rest in child's pose.
Illustrated Guide
Learn how to do plank pose from this step-by-step illustrations:
Muscles Worked
The muscles used for plank pose may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for plank pose are:
Primary Muscles
- Deltoids
- Lower Abs
- Front Deltoids
- Upper Abs
- Side Deltoids
Synergyst Muscles
- Biceps
- Triceps
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Plank Pose faster?
Plank Pose Training and Progressions
Standards and Averages
Wonder how do others perform in Plank Pose and how should you?
Plank Pose Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Plank Pose either easier or more challenging?
Discover more
Classification
| Type(s) | |
| Muscles Worked | Biceps Brachii, Triceps Brachii, Deltoids, Lower Abdominals, Anterior Deltoids, Upper Abdominals, Posterior Deltoids |
| Difficulty Level(s) | Easy, Simple |
| Equipment | Mat |
| Location | At Gym, At Home, Outdoor |
| Major Exercise | Plank |
Muscles Worked
| Target muscle(s) | Deltoids, Lower Abs, Front Deltoids, Upper Abs, Side Deltoids |
| Synergyst muscle(s) | Biceps, Triceps |
