Your core is primarily made up of your rectus abdominis and oblique muscles, which are commonly referred to as your abs. They are active in daily movements involving rotating and stabilizing your torso. They also support spinal stability and engage during functional activities.
Planks follow a compound exercise approach by targeting multiple muscle groups. Certain variations like the side plank specifically target the obliques, providing multiple other side plank benefits. Read on to discover nine plank variations for the best core workout. You will find descriptive instructions for executing each.
9 Variations Of Planks
We provide guidance below on the best plank variations for optimizing your core and upper body routine.
- Side Plank.
- Plank Shoulder Tap.
- Plank Leg Raise.
- Dynamic Plank.
- One-Arm Plank.
- Reverse Plank.
- High Plank
- Copenhagen Plank.
- Walking Plank.
They work for a variety of workout programs and fitness levels and can be customized as needed. Feel free to program these exercises based on preference and training goals.
9 Plank Variations
The following exercises strengthen your core and surrounding muscles for an effective and comprehensive stimulus. You can perform them as listed or based on training goals and preferences.
Side Plank
The side plank is a popular plank variation that specifically targets your obliques to tone the side of your midsection. This exercise improves posture and balance by engaging your core, back, and arms to maintain alignment on one leg.
The position of this movement improves upper-body strength and stability. Your obliques help maintain a strong torso to avoid letting your hips drop or lean.
How To Do
- Start with your right forearm flat on the floor. Your right hip should rest on the floor, and your left arm should be alongside your body for support. Your feet should be stacked with one leg on top of the other.
- Inhale and engage your core and glutes.
- Lift your right hip off the floor. Your body should form a straight line from your head to your heels.
- Hold this position for several seconds, squeezing your side abs.
- Slowly lower the right hip back down and repeat on the left side. Continue for the desired number of reps and sets.
Tips
- Keep your hips stable and avoid twisting or letting your lower back drop out of alignment.
- Keep your neck aligned with your spine to prevent neck or upper back strain.
- Focus on squeezing your core and glutes during the movement to elicit maximum engagement.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–3 | 30–45 seconds |
| Hypertrophy | 3–4 | 45–60 seconds |
| Endurance Training | 3–4 | 1–2 minutes |
| Power Training | 3–4 | 30–45 seconds |
Plank Shoulder Tap
The plank shoulder tap exercise adds an extra step to the traditional version that increases shoulder and chest engagement. Additionally, you perform this from a high plank position which further activates the shoulders and chest upper-body muscles.
This plank variation is another great movement for improving balance due to the challenge created when tapping each shoulder. Your core engages to maintain spinal alignment which also benefits posture and helps reduce lower back pain.
How To Do
- Start in a high plank position with the palms of your hands flat on the floor beneath your shoulders. Your body should form a straight line from your head to your heels.
- Inhale and engage your core and glutes.
- Bring your right hand up to tap your left shoulder.
- Hold this position for a second, squeezing your abs.
- Bring your right hand back down and repeat on the left side.
- Continue for the desired number of reps and sets.
Tips
- Keep your movements slow and controlled, emphasizing stability and balance.
- Engage your core and keep a steady, flat back as you lift each hand. Be careful not to strain your spine.
- Perfect your form during the standard high plank before adding the shoulder taps. This will help to avoid back strain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4–5 | 10–16 |
| Hypertrophy | N/A | N/A |
| Endurance Training | 2–3 | 20–26 |
| Power Training | N/A | N/A |
Plank Leg Raise
The plank leg raise variation increases glute activation in addition to the core and upper body. By lifting your leg while in the traditional plank position, your glutes engage to maintain the proper form. They provide support to the lower back to prevent straining.
This movement is an extremely beneficial compound exercise for full-body strength building. It significantly engages the rectus abdominis in addition to upper and lower body muscles.
Studies found that the rectus abdominis can reach maximum voluntary contraction of approximately 27%–31% during the standard plank. If you have ever asked, “Are planks good for abs?” This statistic confirms it.
How To Do
- Start in a forearm plank position with forearms flat on the floor, and your elbows flexed to 90 degrees. Your body should form a straight line from your head to your heels.
- Inhale and engage your core and glutes.
- Exhale and lift your right leg several inches off the ground, concentrating on squeezing the glutes.
- Hold this position for a second, contracting your glutes and abs.
- Bring your right leg back down and repeat on the left side.
- Continue for the desired number of reps and sets.
Tips
- Ensure your glutes are adequately activating to lift the leg to avoid lower back straining.
- Keep your back stable and strong so your hips don’t arch or drop out of alignment.
- Concentrate on your breathing technique by inhaling to engage, exhaling as you lift the leg, and inhaling to lower down.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–5 (Explosive) |
Dynamic Plank
The dynamic plank begins in the traditional forearm position and requires pushing up on each arm to a high plank. This dynamic movement targets your chest, shoulders, and upper arms with increased focus on coordination.
Benefits of this exercise include improving shoulder joint stability when pushing yourself up from a forearm to a high plank. This action involves extending each arm against tension which encourages shoulder joint activation and stability. The dynamic movement pattern also increases core engagement to remain balanced and use the proper technique.
How To Do
- Start in a forearm plank position with forearms flat on the floor, and elbows flexed to 90 degrees. Your body should form a straight line from your head to your heels.
- Inhale and engage your core and glutes.
- Exhale and push yourself up to a high plank by extending first your right arm and then your left. Both arms should now be fully extended with palms flat on the ground beneath your shoulders.
- Hold this position for a second, contracting your chest and abs.
- Return to the starting position by bringing your right arm down to a forearm position, followed by your left. Repeat this movement, stepping up with the left arm first. This completes one rep.
- Continue for the desired number of reps and sets.
Tips
- Ensure to keep controlled movements throughout the exercise. Don’t use momentum to complete the motion.
- Avoid letting your arms overextend in the high plank position. Keep a slight bend to protect the elbow joint.
- Avoid tucking or straining your neck throughout the movement. This could result in neck or spinal injury.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–5 | 20–30 seconds |
| Hypertrophy | 2–6 | 30–45 seconds |
| Endurance Training | 2–4 | 45–60 seconds |
| Power Training | 2–5 | 15–20 seconds |
One-Arm Plank
The one-arm plank variation resembles the shoulder tap plank as you lift each arm to hold the position. This variation builds strength in the glutes and abs to keep the hips and spinal column steady and stable. It challenges your balance throughout the movement to stay aligned and helps reduce lower back pain.
Similarly to other plank variations, the one-arm plank benefits posture by improving spinal stability. When you pull your arm behind your back, your spinal muscles engage to keep the upper body stable. This movement also stretches the shoulder joint increasing flexibility.
How To Do
- Start in a forearm plank position with forearms flat on the floor beneath your shoulders. Your body should form a straight line from your head to your heels.
- Inhale and engage your core and glutes.
- Bring your right arm up and twist it behind you so it lays across your back.
- Hold this position for a second, squeezing your abs and feeling the stretch in your shoulder joint.
- Bring your right hand back down and repeat on the left side.
- Continue for the desired number of reps and sets.
Tips
- Be careful not to strain the shoulder joint. If you feel shoulder pain at any point, stop the exercise immediately and consult with a fitness professional.
- Keep your gaze ahead of you, and avoid bending or tucking the head. This prevents straining the neck.
- Use the mind-muscle connection by focusing on contracting your core and glute muscles while in the one-arm position. This creates targeted intensity for maximum results.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–5 | 15–20 seconds |
| Hypertrophy | 2–6 | 20–30 seconds |
| Endurance Training | 2–4 | 30–45 seconds |
| Power Training | 2–5 | 10–15 seconds |
Reverse Plank
The reverse plank variation is a unique version with similarities to the glute bridge. Unlike the traditional plank, it begins in a seated position with your arms supporting your upper body behind you. It primarily engages the core, shoulders, glutes, and quads.
This movement improves the functional strength required for everyday tasks such as lifting heavy objects, climbing stairs, and walking. It also stabilizes the shoulders, helping improve posture and limit back strain.
How To Do
- Begin by sitting on a mat with your legs extended in front of you. Your arms should be holding yourself up with palms flat on the ground behind you.
- Inhale and engage your core to prepare and stabilize your hips.
- Exhale as you lift your hips off the ground by pushing through your heels. Concentrate on squeezing your glutes and shoulders. Continue until your body is straight from your shoulders to your knees.
- Hold at the top for a count, squeezing your glutes and abs for maximum engagement.
- Inhale as you slowly lower your hips back to the starting position, maintaining control throughout the movement.
- Repeat for the desired reps and sets.
Tips
- Ensure your core is engaging as you lift to avoid straining the lower back.
- Avoid letting your head fall back and keep your gaze neutral in front of you. This will help prevent neck straining.
- Don’t rush through the motions. Perform each movement slowly and with control to achieve the best benefits.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–5 | 15–20 seconds |
| Hypertrophy | 2–6 | 20–30 seconds |
| Endurance Training | 2–4 | 30–45 seconds |
| Power Training | 2–5 | 10–15 seconds |
High Plank
The high plank is similar to the traditional version, but your arms are extended rather than flexed on the forearms. This version increases chest and shoulder activation as these muscles provide additional support to the core. The glutes also engage to keep the hips and spine aligned.
This exercise is very beneficial for improving core and spinal stability and engages all major muscle groups. It is straightforward and accessible and applies comprehensive resistance for a full-body strength workout.
How To Do
- Start in a plank position with your arms extended and palms flat on the floor beneath your shoulders. Your body should form a straight line from your head to your heels.
- Inhale and engage your core and glutes.
- Hold this position for 30–60 seconds, squeezing your abs while maintaining alignment through your torso.
- Breathe steadily throughout the exercise as this maximizes muscle engagement.
- Exhale to release and continue for the desired number of reps and sets.
Tips
- Keep your gaze on the floor in front of you, being careful not to tuck or raise your head. This can strain the neck.
- Concentrate on squeezing your core and feeling the muscles working as you hold the position for maximum benefit.
- Engage your glutes to support pelvic stability and avoid letting the hips drop out of alignment. This can strain the lower back.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–5 | 15–30 seconds |
| Hypertrophy | 3–6 | 30–45 seconds |
| Endurance Training | 2–3 | 60+ seconds |
| Power Training | 3–5 | 5–15 seconds |
Copenhagen Plank
The Copenhagen plank is an advanced version of the side plank. It improves balance and posture by engaging your core, shoulders, and arms to maintain alignment. It also engages your hip adductors when you squeeze your thighs together to lift your body.
Your obliques exert significant effort during this movement to keep your torso aligned and avoid letting your hips drop. By performing this exercise several times per week, you will achieve notable Copenhagen plank benefits after a month. It is essential to perfect your form when executing this plank variation to avoid injury.
How To Do
- Start in a side plank position with the forearm of your right arm flat on the floor. Your left foot should be resting on a bench with your left arm crossed over your chest.
- Inhale and engage your core and glutes.
- Exhale and squeeze your left adductor to lift your right hip off the floor. Your right leg should raise to meet the left forming a straight line with your torso from head to heels.
- Hold this position for several seconds, squeezing your side abs and engaging your shoulders to keep your upper body steady.
- Slowly lower the right hip back down and repeat on the left side. Continue for the desired number of reps and sets.
Tips
- Ensure you can safely and easily perform the normal side plank before attempting this plank variation. Modify if needed without using the bench initially to gain strength.
- Engage your core throughout the movement to avoid placing stress on the lower back.
- Move slowly and with control without using momentum to lift yourself up.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–5 | 15–20 seconds |
| Hypertrophy | 2–6 | 20–30 seconds |
| Endurance Training | 2–4 | 30–45 seconds |
| Power Training | 2–5 | 10–15 seconds |
Walking Plank
The walking plank is another dynamic movement that engages all major muscle groups. It primarily activates the back, shoulders, biceps, and core. It also engages the glutes and thighs to maintain pelvic stability.
This exercise builds strength in the upper body while working the cardiovascular system. The crawling movement pattern provides similar benefits to calisthenics exercises like push-ups for an effective and challenging bodyweight resistance workout.
How To Do
- Start in a high plank position with palms flat on the floor beneath your shoulders. Your body should form a straight line from your head to your heels.
- Inhale and engage your core and glutes.
- Exhale and slowly walk your hands forward to lower yourself down to the ground. You should finish with your arms fully extended out in front of you.
- Hold this position for a second, contracting your abs.
- Walk your hands back up to the starting position to finish in the high plank.
- Continue for the desired number of reps and sets.
Tips
- Try to maintain steady movements as you walk your hands forward. Don’t rush through it, and maintain control for balance and stability.
- Engage your back and shoulder muscles as you walk forward. This will enhance muscle engagement and spinal stability.
- Start with fewer reps at first to perfect the form and gain strength. Gradually work your way up as you get more comfortable.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 6–8 (per side) |
| Hypertrophy | 2–6 | 8–12 (per side) |
| Endurance Training | 2–4 | 15–20 (per side) |
| Power Training | 2–5 | 4–6 (per side) (Explosive) |
Benefits Of Plank Variations
Read on for some of the main benefits you will achieve by incorporating these plank variations into your routine.
Builds Strength
These plank variations build the shoulders, chest, back, upper arms, and core through targeted, compound resistance. This approach focuses on increasing upper-body strength and muscle hypertrophy, contributing to overall upper-body development.
The muscles targeted during these plank exercises are active during various daily activities involving pushing, lifting, and carrying objects. These exercises will improve functional performance during these tasks and other upper-body lifts using similar muscles. Some of these include rows, bench presses, pull-ups, and deadlifts.
Improves Posture
These plank variations are very effective at improving posture due to the focus on spinal stability and strengthening of the upper-back muscles. Many of these movements also engage the shoulders to maintain a neutral spine, encouraging optimal postural alignment.
Planks can help alleviate postural issues caused by rounded shoulders and forward head posture. This is due to the focus on maintaining vertebral (spinal) alignment during the poses. This engagement strengthens the muscles surrounding the spinal column.
Enhances Joint Stability
These plank variations encourage improved elbow and shoulder joint stability. They place targeted resistance on these joints during both the forearm plank and high plank positions. These joints are used constantly for everyday activities and functional movements like lifting your child or pulling a door open.
Programming these plank exercises into your routine will strengthen your upper arms and forearms and improve shoulder joint stabilization. This will enhance overall upper body functional strength and stability, reducing the potential for joint injuries.
Expert Training Tips
- Include a proper warm-up before each session to prepare and loosen the muscles and increase the heart rate. Similarly, include a cooldown to bring the heart rate back down and stretch the muscles.
- Make sure to use a full range of motion during dynamic and one-arm plank variations to improve mobility and flexibility.
- Focus on connecting to the active muscles during each exercise. Think about contracting and stretching them to optimize results.
- Prioritize core engagement throughout each exercise to improve trunk stabilization, reduce lower back strain, and improve posture.
- Use controlled movements and avoid swinging or momentum at any point during the exercise.
- If you experience elbow joint or lower back pain during any exercise, stop immediately. Seek the help of a qualified healthcare professional.
Conclusion
In addition to building a strong and sculpted midsection, these plank variations have multiple functional and health benefits. They improve posture, enhance balanced muscle development, and increase joint stability.
The plank variations we’ve discussed activate multiple muscle groups simultaneously using a strategic compound approach. They are versatile, can be performed anywhere, and can be modified as needed to fit your goals and level. Add them to your next full-body resistance workout to start sculpting that six-pack!
Frequently Asked Questions
While these plank variations are beneficial for strengthening your core muscles, you should incorporate dietary adjustments for defined abs. This requires a combination of reducing calories and increasing cardio to stimulate fat loss.
Both planks and situps are beneficial for building core strength. Planks provide a more well-rounded stimulus by targeting multiple muscles in addition to the abs. Therefore, you will achieve a more comprehensive workout with planks.
To get ripped, you must incorporate strength training to build muscle, cardio, and nutritional adjustments to burn calories. Planks are excellent exercises for inclusion in your resistance workouts. However, planks alone will not achieve a ripped physique.
Both planks and cardio uniquely benefit any fitness regimen. Planks improve full-body strength and stability by activating multiple muscles simultaneously under tension. Cardio increases caloric output to burn fat. Include both workouts in your routine for optimal results.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
