Muscle map Plank
Muscles worked in plank
Planks train your core to resist movement: the abs and obliques stop the hips sagging, while shoulders, glutes and quads hold the line.
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Plank: primary and secondary muscles
Primary muscles
- Abs: rectus abdominis, the "six-pack" that braces your trunk
Secondary muscles
- Obliques: side abs that resist twisting and side bending
- Shoulders: deltoids, which raise and rotate the arm
- Lower Back: erector spinae, which keep the spine extended under load
- Glutes: gluteus maximus, the main hip extensor
- Quads: front of the thigh, which straightens the knee
Form cues & reel idea
Form cues
- Elbows under shoulders
- Squeeze glutes and quads
- Long neck, eyes down
Film it for Reels
Side-on with a stopwatch sticker counting the hold, plus a front-view core map.
Try the muscle map stickerGeneral fitness information, not medical advice. If something hurts, stop and ask a qualified coach or physio.
Plank: FAQ
What muscles does the plank work?
Plank mainly works the abs. The obliques, shoulders, lower back, glutes and quads assist and stabilise.
How do I show the muscles worked in my plank video?
In ZapZoop, add a Muscle Map sticker, tap the abs in one colour and the helpers in another, then place it on your clip. Side-on with a stopwatch sticker counting the hold, plus a front-view core map.
Map your plank on video
Highlight the muscles you trained and post it in up to 4K.