TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Abs

Plank

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Abs

Also obliques

You need

Nothing but the floor

How to do itPicture · 3 steps
  1. 1Elbows under shoulders
  2. 2Squeeze glutes and pull ribs down
  3. 3Hold tension, not just position

Most common mistake

Holding for minutes instead of making it harder.

Watch a demo
C
For abs
#18 of 23
See the full list →
Research
42
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 42
Target tension · 35%3/5
Loaded stretch · 25%1/5
Progression · 20%2/5
Low cost · 20%5/5

Fine for bracing practice; past a minute, add difficulty instead of time.

How scores work

Machine taken? Swap to

  • SCable CrunchCable
  • SMachine CrunchMachine
  • AAb Wheel RolloutOther
  • AHanging Leg RaiseBodyweight

Takes

None yet
Free account needed to post
280