KHANFIT
1 · Start
2 · End position

Plank

Plank

CoreBodyweightBeginnerPlans: 1, 2, 3, 4, 5, 6, 7 days
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
AbsObliquesFront deltsGlutes

Primary muscle

Core

Secondary

Glutes, shoulders

How to do it

Elbows under shoulders, body in a straight line. Brace the abs and glutes; don't let the lower back sag.

Common mistake

Lower back sagging; hips too high; holding your breath.

Alternative

Kneeling plank / bench-supported plank
Abdominal MachineAb Wheel Rollout

Your results

No logs yet. Suggested start: 30 sec, increment 10 s.

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Install on phone

  1. In Safari, tap the Share button at the bottom (a square with an up arrow).
  2. Choose “Add to Home Screen”.
  3. Khan Fit now opens as a separate app and works offline at the gym.