Anyone who thinks planks are boring is wrong. If you stick to the standard forearm planks every workout, of course they’re going to start to feel stale. But there’s a whole world of plank variations out there, and a good portion of them are so intense they’ll leave puddles of sweat on your mat.

The next time you’re up for a challenge, make your way down this list of planks, starting with the more basic variations (which make ideal planks for beginners) and then moving on to the ones that will fire up every muscle in your body. You might not feel the burn at first, but trust us—once you make it to the plank pike, you won’t dare call planks boring ever again.

What is a plank?

Before diving into plank variations, let’s get clear on what planks are to begin with.

“A plank is an isometric exercise—where your muscles are neither lengthening nor shortening—that works the entire core unit, as well as engaging the upper and lower body,” says certified personal trainer Amy Schemper, CPT. “It’s a core stability exercise, where the core muscles resist movement rather than create movement.”

Specifically, Kelly Drew, CPT, ASCM-CEP, certified personal trainer and clinical exercise physiologist at Orangetheory Fitness, says planks work all the muscles in your core, plus muscles in your back, shoulders, hips, and legs all at once, which might explain why your whole body shakes during a plank.

“Planks provide great ‘bang for your buck’ in building strength and whole-body stability, which helps improve strength in almost every other exercise you do. They are foundational in strength training regimens and can be implemented in several ways,” she says. (FYI: There are even more benefits of planks to know about!)

That’s where plank variations come into play. 

Perfect your plank form

One more thing before exploring plank variations: form. There are a few form notes that will hold true no matter what kind of plank you’re doing.

To start, you want to keep your body in a nice straight line from your head to your heels. Keep your gaze down on the mat in front of you so your neck is in a nice neutral position. Keep your core engaged (think: belly button to spine) and your hips in line with your shoulders.

Additionally, you want your arms to be aligned. If you’re on your forearms, keep your elbows right under your shoulders and if you’re on your hands keep your wrists right in line with your shoulders. Be careful not to lock your elbows.

Finally, don’t slouch. Press into the ground so your weight is lifted up and out of your shoulder sockets.

Keep these points in mind as you move through the following planks.

Plank variations, ranked from basic to intense

1. Straight-arm plank

The straight-arm plank is your foundation. Though it’s a bit tougher on your wrists than a forearm plank, it takes some of the intensity out of your core. During a straight-arm plank, your hands are stacked under your shoulders as you hold your body in a straight line from your head to your feet. (If you want, you can move from this into a plank-push-up hybrid.)

If your body doesn’t feel up to holding this position, you can work up to this move by first practicing with your knees on the floor (keeping a straight line from your shoulders to your knees), or by doing a plank with your hands against a wall or another elevated incline, like the kitchen counter.

1. 1.
   Lie face down with your palms  on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.
2. 2.
   Press the floor away from you with your palms and rise up on your toes so that only your palms and toes touch the floor.
3. 3.
   Maintain a straight line from the top of your head to your ankles.
4. 4.
   Squeeze your glutes, tuck your tailbone under and gently pull your elbows toward your toes for maximum engagement of your core.
5. 5.
   Avoid sagging your hips, arching your back, or tilting your head up.
6. 6.
   Hold for time.

2. Forearm plank

During a forearm plank, you use your core a bit more to keep your hips in line with your shoulders. However, it also takes weight out of your wrists, which can make it more comfortable than a straight-arm plank.

You’ll want to keep your elbows right under your shoulders and make sure you’re pushing up and out of your shoulder sockets instead of sinking down into them.

1. 1.
   Lie on your stomach with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor. Ensure your elbows are parallel to each other.
2. 2.
   Engage your core by drawing your belly button toward your spine, tilt your pelvis slightly, and contract your glutes. Press into your forearms and rise up on your toes.
3. 3.
   Keep your neck in a neutral position, ensuring your head and spine form a straight line. Avoid letting your hips sink.
4. 4.
   Hold this position for a comfortable duration, keeping your glutes and abdomen engaged throughout.

3. Side plank

Instead of having the support of both of your arms, you add balance into the mix when you’re holding a side plank. This can make the exercise feel even harder—and ignite an even greater burn!—than the traditional plank. It also makes the move more of an oblique challenge.

1. 1.
   Lie on your right side.
2. 2.
   Press up onto your right hand and extend your right arm. Make sure your right shoulder is over your right wrist and your feet are stacked on top of each other.
3. 3.
   Pushing down through your right hand and feet, lift your hips off the ground.
4. 4.
   Hold for time, then slowly lower back down.
5. 5.
   Repeat on opposite side.

TIP

If stacking your feet on top of each other is too difficult, you can stagger them with your top foot in front of your bottom foot (for more stability). If this position is too much, you can drop your bottom knee to the ground.

4. Bear plank

Bear planks make your entire body roar—seriously. Unlike the bear crawl, where you’re on all fours with your knees hovering above the floor as you travel across the room, the bear plank is stationary. It’s not a big movement, but the burn is immediate.

1. 1.
   Kneel on all fours in a tabletop position with your wrists under your shoulders and your knees under your hips.
2. 2.
   Flex your toes, tuck your pelvis, and lift your knees so they hover a few inches off the ground.
3. 3.
   Press your palms into the floor, keeping your core engaged and your back flat.
4. 4.
   Hold for time, then lower your knees back down to the floor.

5. Reverse plank

The reverse plank a standard straight-arm plank, just, well, reversed. While a traditional plank targets the front of your body, this version targets the back of your body, too. This plank variation is more advanced than it looks, and can be tough on shoulders, so work up to it.

1. 1.
   Begin seated on the floor with your legs straight out in front of you and your feet flexed.
2. 2.
   Bring your arms to your sides with your palms flat on the ground, fingertips spread wide and pointed straight ahead.
3. 3.
   Squeeze your glutes as you lift up your hips, opening your chest and drawing your shoulders down, back, and away from your ears.
4. 4.
   Keep a soft bend in your knees to avoid locking them.
5. 5.
   Return to starting position.

“Planks provide great ‘bang for your buck’ in building strength and whole-body stability, which helps improve strength in almost every other exercise you do.” —Kelly Drew, CPT

6. Mountain climber

Take your plank on the move with mountain climbers. You’ll feel your core working harder as it keeps your upper body stable while you alternate your feet.

1. 1.
   Lie face down with your palms  on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.
2. 2.
   Press the floor away from you with your palms and rise up on your toes so that only your palms and toes touch the floor.
3. 3.
   Maintain a straight line from the top of your head to your ankles.
4. 4.
   Quickly bring one knee into your chest, then extend it to return to starting position.
5. 5.
   Bring your other knee into your chest, then extend it to return to starting position.
6. 6.
   Continue alternating knees for time or reps.

TIP

You can either walk your knees into your chest (pausing with both feet together in a plank in between each knee lift) or run them in (keeping one foot off of the ground at all times).

7. Plank jack

The plank jack is just what it sounds like—a plank fused with a jumping jack. Start in a straight-arm plank and engage your core, keeping your hips steady as you hop your feet out and in like a horizontal jumping jack.

1. 1.
   Lie face down with your palms  on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.
2. 2.
   Press the floor away from you with your palms and rise up on your toes so that only your palms and toes touch the floor.
3. 3.
   Maintain a straight line from the top of your head to your ankles.
4. 4.
   Hop your feet out to the sides, then jump them back to starting position.

8. Plank walkout

The plank walkout is essentially a burpee without any jumps. You’ll likely feel your heart rate go up with this variation.

1. 1.
   Start in a standing position.
2. 2.
   Bend your knees as you walk your arms forward into a straight-arm plank, making sure you don’t drop your hips toward the floor.
3. 3.
   Once you hit your plank, take a breath and walk your hands back toward your feet, pressing down through your heels as your lift so you land in a squat position before returning to a stand.

9. Walking plank

The walking plank doesn’t look like much, but because you’re staying low to the ground, you really light up your core.

1. 1.
   Lie face down with your palms  on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.
2. 2.
   Press the floor away from you with your palms and rise up on your toes so that only your palms and toes touch the floor.
3. 3.
   Maintain a straight line from the top of your head to your ankles.
4. 4.
   One arm at a time, lower into a forearm plank, and then come back into a straight-arm plank.

10. Plank to Pike

This advanced plank exercise requires some serious core strength to do it with good form and maintain the balance you need to perform it correctly. And the harder you’re working to balance, the harder your core is working.

1. 1.
   With socks on or gliders under your feet, lie face down with your palms  on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.
2. 2.
   Press the floor away from you with your palms and rise up on your toes so that only your palms and toes touch the floor.
3. 3.
   Maintain a straight line from the top of your head to your ankles.
4. 4.
   Begin to lift your hips as you keep your legs straight and pull your feet in toward your hands, keeping most of your body’s weight in your hands.
5. 5.
   Slowly return to your starting position.

FAQ

What muscles does a plank target?

As we mentioned above, planks (and plank variations) target all the largest muscles in your body.

“The plank is an excellent exercise that targets the rectus abdominis (abs), transverse abdominis (core support), and erector spinae (spine muscles),” Drew says. “It also engages various other muscles, such as the mid-back, shoulders, chest, quads and glutes, making it a full-body workout.”

According to Schemper, planks can also tap into your pelvic floor.

Is there anyone who shouldn’t do a plank?

The beauty of plank variations is that there are so many different options that there’s honestly something for everybody.

“Planks can be scaled down or up, depending on fitness levels, so they are generally appropriate for most people,” Schemper says.

The primary exceptions are if you’re pregnant or just gave birth.

“Pregnant individuals in the second and third trimester and newly postpartum individuals are advised to modify or avoid planks, as planks can put excess intra-abdominal pressure on the core and pelvic floor,” Schemper says. “During these times, planks can be done on the wall, elevated on an incline, or avoided completely.”

Other reasons you may want to avoid planks, Drew says, is if you have shoulder, or ankle injuries, as the movement places tension on those areas.

How long do you have to hold a plank for it to be effective?

Plank challenges on Instagram and TikTok will have you believing that you need to hold a plank for minutes on end in order to get the benefits. That’s not reality, though. 

“Holding a plank for anywhere between 10 to 60 seconds is an appropriate amount of time, especially if you focus on engaging the entire core as a unit,” Schemper says. “Beginners can hold for 5 to 10 seconds at a time and work up.” (Here’s how to hold a plank for longer.)

Although holding a plank beyond a minute or two can challenge your endurance, it isn’t generally recommended, Schemper adds.

“As your core muscles fatigue, you may put excess strain on your lower back or shoulders, leading to improper form,” she says. 

How long does it take to notice the results of planks paying off?

Performing daily planks (and plank variations) pays off pretty quickly.

“Your core muscles will start to feel stronger after even just a few weeks of beginning planks,” Schemper says. “You’ll probably notice you can gradually increase your time and feel more engaged as you plank.” 

Additionally, Drew says committing to daily planks can help diminish chronic back pain for some people. 

“Not only will you experience improved strength and the ability to maintain proper form for longer periods, but many have also reported a reduction in lower back pain, demonstrating the transformative impact of this fundamental exercise,” she shares.