Seven plank variations to build a stronger, sturdier core. And two common ones to avoid at all costs.
By Kelan Ern Updated: 02/10/25
Planks are one of the most valuable core exercises - whether you're a newbie or a seasoned fitness enthusiastic.
It's a tremendous exercise for many reasons including:
Strengthens many core muscles (not just the abs)
Stabilizes the spine
Helps protect the low back
But there are subtle tweaks that will make them more effective so you activate more muscles and take your core strength to the next level.
In fact, 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 reap more core benefit and instantly improve the exercise.
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.
They might seem innocent but they make planks less effective, change what muscles are worked and may lead to physical problems down the road. In fact, this will only get worse if you carry it into more advanced plank variations.
Here they are:
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 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. Plus, this muscle is not supposed to help us stabilize in a plank.
On the other hand, in this study the Head Down Plank significantly increased abdominal activity.
Is the Head Down Plank Variation a Good Option?
Even though it did increase abdominal activity, higher muscle activation does not offset poor posture (and improper alignment).
Most people live in a forward head posture because of all the sitting they do. So if your head is down during a plank, you are in essence reinforcing this faulty neck position which can lead to some serious problems.
Overall, sticking to a neutral neck position for planks (and most exercises) seems to be the safest and it reinforces proper neck position.
Correct Form: Slightly tuck your 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 ways to supercharge your planks. These are easy ways to enhance the exercise and I’ll include some of the research on each of these variations.
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 during a plank.
Wide Leg Plank:
Years ago, I would have guessed that plank with legs wide would activate fewer muscle groups 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 bringing your legs out, you can also adjust your posture. With regular planks, usually your arms are directly underneath you.
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”. This one 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
In the Long Lever, Posterior Tilt you combine the “longer lever” position while also tilting your pelvis backward (think: squeezing the glutes).
This variation had significantly higher activation of the upper abdominals, lower abdominals, and external obliques!
4. Inner Thigh Activation
This next variation fires things up even more. Because it’s a totally different animal to hold a plank while also contracting certain muscles.
In this exercise, 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 regular planks had the lowest abdominal activity compared to these other two variations.
However, it was the single leg squeeze that activated the internal oblique, external oblique, and abdominals more compared to squeezing both legs together at the same time.
5. Calf Activation
If the variations above weren’t good enough, these next two are my favorite of the bunch.
At first glance, these two look similar. But they require you to contract totally different muscle groups in the lower leg. Try these out and feel the difference for yourself.
The first variation is called plank with plantar flexion where you hold a plank and 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 where you hold a plank and 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 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 that will put your core to the test.
In fact, don't be surprised if you struggle to hold it for more than 10-15 seconds.
Here's how to do it: Hold a normal plank but this time you will progressively contract more muscle groups. This will instantly intensify the exercise and fire up the core much 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 that 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 been doing excessive amounts of sit-ups and crunches all their life. They usually have overdeveloped abdominals which can literally pull their rib cage down. They also tend to have dominant internal obliques and weaker external obliques. This dominance of the abdominals and internal obliques 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 would be if someone has tight hip adductors (inner thigh muscles). If you have the tendency to jut 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 away from the plank variations that involve squeezing the legs together because these thigh muscles are already overactive.
Remember: Each one is a tool
And a case can be made for using each one of these. The important thing is to experiment and figure out which ones serve you best and take your core strength to the next level.
Kelan Ern
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' and do a monthly deep-dive on the fittest people on the planet inside the Mind-Body Breakthroughs newsletter.