Seven plank variations to build a stronger, sturdier core. And two mistakes to avoid at all costs.
By Kelan Ern Updated: 10/31/25
Whether you're a newbie or a fitness buff, planks are one of the most valuable core exercises in your 'workout toolbox'.
It's a powerful exercise for many reasons including:
Strengthens the core muscles (not just the abs)
Stabilizes the spine
Helps protect the low back
But there are tiny tweaks most people miss to make them even more effective - ways to activate more muscles around your midsection and take your strength to the next level.
I'll show you seven ways to "supercharge" your planks.
But first let's address two common mistakes.
Because if all you do is stop doing planks this way, you'll instantly reap more core benefit and make measurable improvements.
Two Plank Variations to Stop
These are the two most common mistakes that I see in gyms but also in fitness magazines, websites and exercise videos as well.
These are the two most common mistakes most people. Which you'll see these in group fitness classes, health magazines, and instructional videos as well.
They might seem innocent mistakes.
But look at the study below at what happens to muscles in your shoulders when you raise your head. These subtle changes in posture make planks less effective, change what muscles are working and may lead to pain-in-the-neck problems down the road.
In fact, this will only get worse if you carry these mistakes into more advanced plank variations.
Mistake #1: Head up
Mistake #2: Head down
What Happens When You Do This:
A 2019 study published in PNF and Movement found that the head up plank caused higher levels of upper trapezius activation (this is the large muscle that runs from your neck to the top of your shoulders).
If you’ve ever had a massage in that sensitive area, you know how tight and stiff this muscle can get. This is not a muscle you want to get tighter – especially because it can lead to shoulder and neck dysfunction. This muscle is not supposed to help us stabilize in a plank. Let your core do it's job!
Also, in this study the head down plank significantly increased abdominal activity.
Should You Lower Your Head During a Plank?
Even though it increased abdominal activity, higher muscle activation does not offset poor posture (and improper alignment).
Think about it:
Most people live in a forward head position (sometimes called "tech neck") because of all the sitting and leaning forward. So if your noggin is down during a plank, you are reinforcing this faulty neck position which can lead to some serious problems.
What should you do?
Stick to a neutral head position to keep your neck muscles out of the exercise and reinforce proper neck position.
Correct Form: Slightly tuck your chin (aka make a double chin) with your back in a straight line. Allow slight curvature at the lower back and hold this position.
7 Powerful Plank Variations
Now let's jump to some research-backed ways to supercharge your planks.
Look at how small changes in form, make a HUGE difference.
1. Wide Leg Plank
When people do planks, sometimes you’ll see their feet in a narrow stance. Other times, you’ll see them with a wider base. Here’s what happens when you spread your legs out.
Wide Leg Plank:
Early in my career, I would have guessed that planks with legs wide would activate fewer muscles than the regular position (due to a wider base of support).
But that’s not what the research has found.
Studies have found the wide leg plank had significantly higher abdominal and internal oblique activation compared to the neutral leg position.
2. Long Lever Plank
Besides adjusting your width, your can adjust your length as well. With regular planks, your elbows are directly underneath your shoulders.
But what happens when you change this?
In the long lever plank, you hold the plank with your arms out even further in front of you creating a “longer lever”, which is much more difficult than the previous variation.
A 2014 study published in Sports Biomechanics found that compared to regular planks, the long lever plank had significantly higher activation of the upper abdominals and lower abdominals.
3. Posterior Tilt
You can also play with pelvic positioning.
In the long lever, posterior tilt you combine the “longer lever” position while also tilting your pelvis backward (think: squeeze the glutes).
This variation had significantly higher activation of the upper abdominals, lower abdominals, and external obliques!
4. Inner Thigh Activation
The next variation fires things up even more because you are holding the plank while contracting certain muscle groups.
In this first version, you squeeze both legs together at the same time (called bilateral hip adduction).
In the second version, you squeeze just one leg against the other (called unilateral hip adduction).
A 2016 study in the Journal of Electromyography and Kinesiology found that these two variations had higher abdominal activity than regular planks.
However, the single leg squeeze activated the internal oblique, external oblique, and abdominals more compared to squeezing both legs together at the same time.
5. Calf Activation
If the options above weren't core intensive enough for you, the next two are my favorite.
Even though these two variations look similar, they require you to contract totally different muscles in the lower leg. Try them out and feel the difference.
The first is called plank with plantar flexion where you hold a plank then contract your calves or push your toes away from you (like going on your tippy toes).
6. Tibialis Anterior Activation
In the plank with dorsiflexion you hold a plank then think about pulling your toes towards your knees. You should feel the front of your shins (called tibialis anterior) contract when you do this.
A 2019 study in the Journal of Strength and Conditioning found the plank with dorsiflexion was superior for activating the core. It had significantly higher activation in the abdominals, external obliques, internal obliques, and transverse abdominis
The transverse abdominis is deep core muscle vital for stabilizing the low back. Studies show dysfunction in this muscle is linked to lower back pain. Why does contacting the shin muscles do this?
Several studies have found that the muscles involved with lifting the foot up (dorsiflexion) are connected to the deep core muscles. When you contract these shin muscles, your inner core muscles (including the transverse abdominis) light up.
7. The Hard Plank
Years ago, at a functional movement clinic I was introduced to a variation that puts almost all the other ones to shame: The hard plank.
(The name is extremely fitting)
You'll find pieces of the other variations in this exercise but it puts them altogether. My advice is to get a handle on the other six before moving onto this one. This high-powered plank will put your core to the ultimate test.
In fact, don't be surprised if you struggle to hold it for more than 10-15 seconds.
Here's how it works: Hold a normal plank then sequentially contract more muscle groups. This will instantly intensify the exercise and fire up the core more. The challenge is to hold all of these muscles at the same time.
Step 1: Hold a normal plank Step 2: Squeeze your glutes (butt muscles) Step 3: Squeeze your quads (by straightening your legs) Step 4: Squeeze your legs together Step 5: Pull your elbows towards your toes Step 6: Good luck!
Which Plank Variation is The Best?
Looking back at all seven, you may think the plank that activates the most muscle groups is the best. But the truth is each one of these planks has a time and place.
For example:
If You Have Overdeveloped Abs
Some people have done excessive amounts of sit-ups and crunches all their life. Because of that they have overdeveloped abdominals which can literally pull their rib cage down. They also tend to have dominant internal obliques and weak external obliques. This dominance can interfere with how their core stabilizes (and protects) the spine. For them, focusing on plank variations that target the external obliques are going to be the most appropriate.
If You Have Tight Inner Thighs
Another example is if someone has tight hip adductors (inner thigh muscles). If you have the habit of jutting your hip out while standing or doing single leg exercises, you might be in this category. If that's the case, you may need to stay far away from plank variations that involve squeezing the legs together because these thigh muscles are already overactive.
Remember: Each exercise is a tool
And a case can be made for using each one. The important thing is to experiment and figure out which ones serve you best, help you feel better and build your core so it supports you for life.
Kelan Ern Elite Fitness Coaching
P.S. For dozens of other tools and strategies to help you go further, faster on your fitness journey. Each week I share these fitness tips with my 'mind-body community' along with deep-dives into the fittest people on the planet inside the Mind-Body Breakthroughs newsletter.
