Plank form: a straight line, head to heels

A plank only does its job while your body is in a straight line. GymSensei times the hold, counts only the seconds you're in position, and tells you how much of it you held straight.

How to do it

1. Forearms on the floor, elbows under your shoulders.
2. Step your feet back and lift your hips until you're straight from head to heels.
3. Squeeze your glutes and pull your belly button in.
4. Breathe normally and hold.

When the clock runs

There are no reps. The clock runs only while you're in a plank, and your score is the share of that time you held a straight line.

What the camera calls out

You hear a short cue mid-set when something's off. After the set, the report card gives you one line on whichever fault came up most.

Setting up your phone

Put the phone on the floor side-on to you, about 2 m away, so your head and feet both fit.

Get into your plank. The clock only runs while you're in position.

Muscles worked

Mostly your abs, with your shoulders and glutes helping.

A tip from the coach

Ten good seconds beat a minute of sagging. Build up with short holds and stop when your hips start to drop.

Other exercises

• Squat
• Push-up
• Lunge
• Romanian deadlift
• Overhead press
• Biceps curl
• Glute bridge
• Sit-up
• Lying leg raise
• Lateral raise
• Bent-over row
• Jumping jacks
• Pull-up
• Wall sit
• Side plank

Updated 11 October 2026. General fitness and nutrition guidance, not medical advice.