How to do a proper plank and how long you should actually hold it

By , September 23, 2026

The plank remains one of the simplest bodyweight exercises to build core strength. It requires no gym equipment, fits into any routine, and works your entire midsection when executed correctly.

However, viral social media challenges often turn it into an endurance competition where people hold the posture for minutes at a time. Trying to hold a plank for too long usually leads to poor form, which puts unnecessary stress on your lower back instead of strengthening your muscles.

Getting your form right to avoid common mistakes

Setting up correctly ensures you hit the target muscles without straining your joints. Start on the floor, resting on your forearms with your elbows placed directly underneath your shoulders.

Extend your legs straight behind you with your feet hip-width apart. Your body should form a straight line from your head down to your heels.

Squeeze your glutes, pull your belly button towards your spine, and look at the floor a few inches ahead of your hands to keep your neck relaxed.

A man holds a forearm plank as a trainer guides his hip alignment.
A man holds a forearm plank as a trainer guides his hip alignment.

The two most common errors in a plank are sagging hips and holding your breath.

When your hips sag towards the ground, your abdominal muscles disengage, shifting pressure onto your lower back. If your hips start to dip, or if you push your hips high into the air to relieve fatigue, your core is no longer doing the work.

Breathing is equally important. Holding your breath increases blood pressure and exhausts your body quickly.

Focus on taking steady, deep breaths through your nose and mouth throughout the entire hold.

How long you should actually hold a plank

You do not need to hold a plank for five minutes to reap its full health benefits. Fitness experts and spine researchers agree that short, high-quality holds are far more effective for building functional stability.

A determined woman maintains perfect plank form during a group fitness class.
A determined woman maintains perfect plank form during a group fitness class.

A study published in the International Journal of Health Sciences and Research noted that “isometric plank exercises minimise spine loads and provide muscle tension of longer duration in comparison with dynamic abdominal exercises.”

For most people, holding a clean plank for 10 to 30 seconds at a time is ideal. Performing three to four sets of 20-second holds with good technique delivers better results than collapsing after a two-minute struggle.

If you are a beginner, start with 10 to 15 seconds. Once you can maintain a rigid, flat position without shaking or letting your back arch, gradually increase your hold time in small steps.

Quality always triumphs over length when building core strength.

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