Liftworthy
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Liftworthy

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

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General training information, not medical advice. If something hurts, stop and see a professional.
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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
Hold
Main musclesAlso working
  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
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 42
Target tensionGood
Loaded stretchWeak
ProgressionFair
Low costExcellent

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

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

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

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