How long Should I Hold the Plank For?

Plank and Side Plank

The plank and side plank in your Strength and Conditioning workouts are prescribed in the number of sets and reps you should perform.

For example, 1 x 3 is asking you to perform one set of three reps (1 x 3 each side alternating for the side plank).

The duration of those reps is dependent on your fitness and ability. Hold for as long as you can maintain good form.

Why do the Plank?

The plank, when performed well, will strengthen your core (abdominal muscles, glutes, hips, and lower back) which work together to hold your torso strong as you swim, bike, and run. Core strength will save wasted energy, minimize your risk of injury, and add dynamic power for all disciplines. 

What is Good Form?

Facedown, rest your weight on your forearms and toes, pull your abdominal muscles tight. Maintain your hold for as long as you can with your body in a straight line from your shoulders to heels. Don’t allow your hips to sag or back to arch up. Keep your elbows in line with your shoulders.

When your form slips take a rest. 

How to Progress?

Start by increasing the duration of your hold. Then you can add alternating leg raises (hold leg up for 10-20 seconds before switching).

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