8 Proven Benefits of Planks and Which Muscles They Work
Key takeaways:
Planks offer total-body engagement, working the legs, core, back, arms, and shoulders.
The isometric exercise can build muscle strength and endurance.
Planks don't require equipment and can be done anywhere, making them convenient for people of different fitness levels.
Are you looking for a strengthening exercise that packs a punch, with no gym or fancy equipment required? If so, look no further than planks. The bodyweight exercise works muscles you might not even realize you have. Learn the science-backed benefits of planks and how to do them correctly for total-body strength.
What are the benefits of planks?
With planks, you hold a push-up position for a brief period. And the exercise is more than just a trendy workout move. It's a muscle strengthener that makes a great addition to a bodyweight workout. Let's break down the key benefits of planks.
1. Planks provide total-body exercise
A plank is a compound movement that activates multiple muscle groups for a total-body challenge. These include:
Arms: As you push up from the floor to get into a plank position, your biceps, triceps, and forearm muscles come into action.
Chest and shoulders: Planks also engage the deltoid muscles in your shoulders and pectoral muscles in your chest, promoting upper-body strength.
Abdominals: You support your body weight on your hands and toes while holding a plank. That requires you to engage core muscles, especially the abdominals (rectus abdominis, transverse abdominis, and obliques).
Back: To keep your spine neutral in a plank, you activate back muscles, such as the trapezius and latissimus dorsi.
Legs: You also work lower-body muscles, including the glutes, hamstrings (back of the thigh), and quadriceps (front of the thigh), while holding a plank.
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2. Planks build core muscle strength and endurance
Isometric exercises like planks require you to hold a position so your muscles contract without changing length. Adding isometrics to your resistance workouts can help you build muscle strength and endurance. That could lead to better performance in your day-to-day activities and workouts.
3. Planks can correct your posture
Doing core exercises like planks can lead to better posture. These targeted moves help build strength and endurance in postural muscles. That makes it easier to keep your back, neck, and shoulders neutral while sitting, standing, and moving. Try adding planks to your next posture-correcting workout.
4. Planks improve balance and coordination
Core-strengthening exercises have also been shown to improve balance and coordination. Planks challenge you to engage deep abdominal muscles and keep your back straight while balancing your weight on your hands and toes. That requires controlled movement and stability. So practicing planks is a great way to work on your balance.
5. Planks may ease lower back pain
Forearm planks — or other plank variations — might be part of an exercise plan to help prevent or reduce lower back pain. The exercise stabilizes your spine, which supports proper alignment and efficient movement. And unlike other exercises, such as crunches and sit-ups, planks don't require spinal flexion that can make back pain worse. With a healthcare professional's OK, you can try planks and other exercises to help relieve lower back pain.
6. Planks help prevent injuries
A strong, stable core is the foundation for the movements you make. Research shows that core stability exercises, including planks, can improve limb function and mobility. And better mobility can lower your risk of injuries during workouts and other daily activities.
7. Planks may improve heart health
Strengthening exercises are good for your heart, too. Weekly strength-training workouts may improve cardiovascular health and reduce the risk of chronic diseases. Practicing isometric moves like planks has been linked to lower blood pressure.
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8. Planks are versatile and convenient
One of the best things about planks is their versatility and convenience. You don't need any equipment, and you can do them almost anywhere. Whether at home, in the office, or at the park, you can squeeze a round of planks into your day. And you can modify planks to suit your current fitness level.
How do you do a plank?
A straight-arm or high plank might look like a simple move at first glance. But supporting your body weight can be pretty challenging. Follow these instructions for proper form to get the most out of every plank.
Step 1: Start on all fours with your wrists under your shoulders and your knees under your hips. Keep your back straight.
Step 2: Press through your hands, curl your toes under, and lift your knees as you step your feet back. In this push-up position, your hands and toes are the only things touching the floor.
Step 3: Squeeze your abdominals and glutes to engage your core. Try to keep your body in a straight line from your head to your heels.
Step 4: Hold the plank position for 15 seconds. You can work up to a 30- to 60-second hold as you get stronger.
Tip: Focus on proper plank form before holding the position for long periods. Try to avoid arching your back, dropping your hips, or craning your neck in a plank position. Imagine you're a puppet with a string that runs from the crown of your head to your toes. Keep your "puppet string" pulled taut and your body long and straight while in a plank.
What are the best plank modifications?
You can modify planks to make them more or less challenging. Here are three plank modifications for beginners and advanced exercisers.
Wall plank
The wall plank is a great place to start if you're new to bodyweight exercises.
Step 1: Place your forearms against a wall, about shoulder-width apart.
Step 2: Press through your forearms and step a few feet away from the wall. Your feet should be a little wider than hip-distance apart.
Step 3: Draw your belly button toward your spine to engage your core. Keep your neck and back neutral and stay in a straight line from your head to your heels.
Step 4: Hold the position for 30-60 seconds.
Forearm plank
Practicing a low, forearm plank can help you learn the basics and increase strength before advancing to a high plank.
Step 1: Start in a modified plank position on your forearms. Keep your elbows directly beneath your shoulders with your forearms and toes on the floor. Make sure your toes are curled under while balancing on your forearms.
Step 2: Press through your forearms as if pushing the floor away from you. Squeeze your abdominals and glutes to engage your core.
Step 3: Keep your body in a straight line from your head to your heels.
Step 4: Hold the forearm plank for 30-60 seconds.
Side plank
Side planks are an advanced variation that helps target oblique muscles on the sides of your torso.
Step 1: Lie on your right side with your legs extended, supporting your body weight on your forearm. Your right forearm should be flat on the floor with your elbow directly underneath your shoulder. And your hips, knees, and ankles should be aligned.
Step 2: Draw your belly button toward your spine to engage your core.
Step 3: Lift your hips, forming a straight line from your head to your heels. Or, you can cross your left leg in front of your right, keeping a straight line from your head to your tailbone.
Step 4: Hold the side plank for 15-30 seconds. You can gradually work up to a 60-second hold.
Step 5: Repeat on your left side.
The bottom line
Planks offer many benefits, from increasing core strength to improving posture. The total-body exercise is a convenient yet powerful way to boost your overall fitness. Whether you're a workout newbie or a seasoned fitness enthusiast, you can make planks a staple in your exercise routine. And you don't need any equipment to plank your way to a healthier, stronger you!
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References
Bowflex. (2017). Planks for beginners [video]. YouTube.
Can, E. N., et al. (2024). Shoulder and scapular muscle activity during low and high plank variations with different body-weight-bearing statuses. Journal of Strength and Conditioning Research.
Edwards, J.J., et al. (2023). Exercise training and resting blood pressure: A large-scale pairwise and network meta-analysis of randomised controlled trials. British Journal of Sports Medicine.
Giovannucci, E. L., et al. (2021). Muscle-strengthening activities and risk of cardiovascular disease, type 2 diabetes, cancer and mortality: A review of prospective cohort studies. Journal of Internal Medicine.
Gordon, R., et al. (2016). A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain. Healthcare.
Huxel Bliven, K. C., et al. (2013). Core stability training for injury prevention. Sports Health.
Kang, K. Y. (2015). Effects of core muscle stability training on the weight distribution and stability of the elderly. Journal of Physical Therapy Science.
Oranchuk, D. J., et al. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian Journal of Medicine & Science in Sports.
Park, D. J., et al. (2019). Which trunk exercise most effectively activates abdominal muscles? A comparative study of plank and isometric bilateral leg raise exercises. Journal of Back and Musculoskeletal Rehabilitation.
