Plank Variations: 15 Types from Beginner to Advanced

The plank is the foundation of core training. But if you're only doing standard planks, you're missing out on dozens of variations that target different muscles and challenge you in new ways.

Here's your complete guide to plank variations, from beginner modifications to advanced challenges.

Why Planks Work

Planks train your core the way it's meant to function—by resisting movement rather than creating it. This is called anti-extension (resisting your back from arching) and anti-rotation (resisting twisting).

This type of training:

• Builds functional core stability
• Protects your spine during other exercises
• Improves posture
• Transfers to real-world movements and sports

Muscles Worked (All Plank Variations)

Primary:

• Rectus abdominis (six-pack muscles)
• Transverse abdominis (deep core)
• Internal and external obliques

Secondary:

• Erector spinae (lower back)
• Glutes
• Shoulders
• Quads

Different variations emphasize different muscles.

Standard Plank: The Foundation

Forearm Plank (Basic)

Setup:

• Forearms on floor, elbows under shoulders
• Body in a straight line from head to heels
• Feet hip-width apart or together
• Core braced, glutes squeezed

Key Points:

• Don't let hips sag or pike up
• Keep breathing (don't hold your breath)
• Look at the floor, not ahead

High Plank (Push-Up Position)

Setup:

• Hands under shoulders, arms straight
• Same body position as forearm plank
• Slightly more shoulder engagement

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Beginner Plank Variations

1. Incline Plank

Place forearms or hands on an elevated surface (bench, step, counter). The higher the surface, the easier the plank.

Best for: Building up to a full plank, those with wrist issues

2. Knee Plank

Standard plank position but with knees on the ground. Keep body straight from head to knees.

Best for: Beginners who can't hold a full plank

3. Wall Plank

Place hands on a wall, body at an angle. Very low intensity, good for learning the position.

Best for: Absolute beginners, rehabilitation

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Intermediate Plank Variations

4. Side Plank

Setup:

• Lie on your side, elbow under shoulder
• Stack feet or stagger them
• Lift hips so body forms a straight line
• Top arm can extend up or rest on hip

Targets: Obliques (side abs), glute medius

Variations:

• Bottom knee down (easier)
• Top leg raised (harder)
• Reach under and rotate (dynamic)

5. Reverse Plank

Setup:

• Sit with legs extended, hands behind you
• Lift hips until body forms a straight line
• Shoulders directly over wrists
• Point toes forward or flex feet

Targets: Posterior chain, shoulders, triceps, hip flexor stretch

6. Plank with Shoulder Tap

Setup:

• High plank position
• Lift one hand and tap opposite shoulder
• Replace and repeat with other hand
• Minimize hip rotation

Targets: Core anti-rotation, shoulder stability

7. Plank with Leg Lift

Setup:

• Forearm or high plank
• Lift one leg a few inches off the ground
• Hold briefly, lower, switch legs

Targets: Glutes, core stability

8. Plank to Push-Up (Commandos)

Setup:

• Start in forearm plank
• Push up to high plank one arm at a time
• Lower back to forearm plank
• Alternate leading arm

Targets: Triceps, shoulders, core

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Advanced Plank Variations

9. Plank with Arm Reach

Setup:

• Forearm or high plank
• Extend one arm straight in front
• Hold, return, switch arms
• Keep hips square to floor

Targets: Anti-rotation, shoulder stability

10. Body Saw Plank

Setup:

• Forearm plank with feet on sliders or towel
• Rock body forward and backward
• Keep core tight throughout

Targets: Full core, especially lower abs

11. Stir the Pot

Setup:

• Forearms on a stability ball
• Make small circles with your elbows
• Body stays stable while arms move

Targets: Deep core stability, anti-rotation

12. Copenhagen Plank

Setup:

• Side plank with top leg on a bench
• Bottom leg hanging or lightly supporting
• Extremely challenging for adductors and obliques

Targets: Adductors, obliques, hip stability

13. Plank with Row (Renegade Row)

Setup:

• High plank with hands on dumbbells
• Row one dumbbell to hip
• Replace and repeat other side
• Minimize hip rotation

Targets: Back, anti-rotation core

14. Long-Lever Plank

Setup:

• Forearm plank with elbows further forward (in front of shoulders)
• Much more challenging than standard position
• Increases leverage and difficulty significantly

Targets: Full core at higher intensity

15. RKC Plank

Setup:

• Standard forearm plank
• Squeeze everything as hard as possible
• Drive elbows toward toes, toes toward elbows (no actual movement)
• Maximum tension for 10-20 seconds

Targets: Total body tension, extremely challenging

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Dynamic Plank Variations

These add movement to the plank for increased challenge:

Mountain Climbers

• High plank, drive knees to chest alternately
• Can go slow (core focus) or fast (cardio)

Plank Jacks

• Forearm plank, jump feet wide and back together
• Like a jumping jack in plank position

Spiderman Plank

• High plank, bring knee to elbow on the same side
• Alternate sides

Plank Hip Dips

• Forearm plank, rotate hips to tap one side to the floor
• Alternate sides
• Great for obliques

Plank Walk-Outs

• Stand, bend down, walk hands out to plank
• Walk hands back, stand up
• Full body, dynamic

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Plank Variations by Goal

For Beginners Building Core Strength

1. Wall plank
2. Incline plank
3. Knee plank
4. Standard forearm plank

For Obliques (Side Abs)

1. Side plank
2. Plank hip dips
3. Copenhagen plank
4. Spiderman plank

For Anti-Rotation (Resisting Twisting)

1. Plank shoulder taps
2. Plank with arm reach
3. Renegade row
4. Stir the pot

For Overall Core Challenge

1. RKC plank
2. Long-lever plank
3. Body saw
4. Plank with leg lift + arm reach

For Cardio/Conditioning

1. Mountain climbers
2. Plank jacks
3. Commandos (plank to push-up)
4. Plank walk-outs

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How Long Should You Hold a Plank?

Controversial take: Holding a plank for multiple minutes is overrated.

The Problem with Long Planks

• Form degrades after 30-60 seconds for most people
• You can "survive" a long plank with poor form
• Diminishing returns after a certain point

Better Approaches

For Beginners:

• Multiple sets of 20-30 seconds with good form
• Build to 45-60 seconds before progressing

For Intermediate/Advanced:

• 20-30 seconds of maximum tension (RKC plank)
• Or harder variations for 20-45 seconds

For Testing:

• 60-120 seconds with perfect form is excellent
• Beyond that, switch to harder variations instead

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Sample Plank Workouts

Beginner Core Routine

• Incline plank: 3 × 20 sec
• Dead bug: 3 × 8 each side
• Knee plank: 2 × 30 sec

Intermediate Core Routine

• Forearm plank: 3 × 30-45 sec
• Side plank: 2 × 20 sec each side
• Plank shoulder taps: 3 × 10 each side
• Reverse plank: 2 × 20 sec

Advanced Core Routine

• RKC plank: 3 × 15-20 sec (max tension)
• Copenhagen plank: 2 × 15 sec each side
• Body saw: 3 × 10 reps
• Stir the pot: 2 × 10 circles each direction
• Renegade row: 3 × 8 each side

Plank Challenge (For Time)

Complete without rest:

• 30 sec forearm plank
• 20 sec right side plank
• 20 sec left side plank
• 30 sec high plank
• 20 sec reverse plank

Total: 2 minutes continuous

Dynamic Plank HIIT

20 seconds work, 10 seconds rest:

1. Mountain climbers
2. Forearm plank hold
3. Plank jacks
4. High plank hold
5. Plank shoulder taps
6. Side plank (right)
7. Commandos
8. Side plank (left)

Total: 4 minutes

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Common Plank Mistakes

1. Hips Too High (Pike Position)

Lower your hips until body is in a straight line.

2. Hips Sagging

Squeeze glutes, brace core, imagine a straight line from head to heels.

3. Holding Breath

Keep breathing—controlled breaths throughout.

4. Looking Up

Keep head neutral, look at the floor.

5. Elbows Too Far Forward or Back

For standard plank, elbows directly under shoulders.

6. Forgetting to Brace

Actively squeeze your core—don't just hang there.

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The Bottom Line

The standard plank is just the beginning. Progress through variations to:

• Keep challenging your core
• Target different muscles (obliques, deep stabilizers)
• Prevent boredom
• Build functional stability

Progression Path:

1. Master the standard forearm plank (30-60 seconds)
2. Add side planks and reverse planks
3. Progress to anti-rotation variations (shoulder taps, rows)
4. Challenge yourself with RKC, long-lever, or Copenhagen planks

Quality over duration. A 20-second RKC plank with maximum tension beats a 3-minute sloppy plank every time.

Pick 2-3 variations and include them in your training 2-3 times per week. Your core will thank you.