When it comes to core training, plank exercises reign supreme. But if you’re stuck doing the same basic forearm plank every workout, it’s time to level up. Such as enter: advanced plank exercises — the key to sculpting your midsection, boosting stability, and enhancing athletic performance.

Such as whether you’re a fitness enthusiast or a personal trainer looking to spice up your programming, this guide to 15 advanced plank variations will challenge your entire body and fire up your core like never before.

Why Planks Matter More Than Crunches

Such as before we dive into the variations, let’s talk about why planks are a game-changer.

Benefits of Plank Workouts:

• Improved core stability: Planks engage multiple muscle groups at once, not just your abs.
• Functional strength: Such as builds endurance in the lower back, shoulders, and glutes.
• Better posture: Strengthens the muscles that keep you upright.
• Lower injury risk: Such as a strong core stabilizes your body during everyday movements and athletic tasks.

15 Advanced Plank Exercises (Fully Explained)

Such as each variation below includes step-by-step instructions, benefits, and pro tips to help you master advanced planks and develop real core power.

1. Plank with Arm Reach

How to Do It:

• Such as start in a standard high plank (hands under shoulders, legs extended).
• Slowly raise your right arm straight in front of you, bicep aligned with your ear.
• Such as hold for 2–3 seconds, then bring your arm back down and switch sides.
• Repeat for 8–12 reps per arm.

What It Works:

• Deep core stabilizers
• Such as shoulder strength and control
• Anti-rotational stability

Pro Tip:

Such as place your feet slightly wider than hip-width for better balance. Avoid rocking your torso or shifting weight side to side — control is everything here.

Progression:

Such as try holding each arm out for 10 seconds instead of doing reps.

2. Plank with Leg Lift

How to Do It:

• Such as get into a high or forearm plank position.
• Lift one leg about 8–10 inches off the ground, hold for 2–5 seconds, then lower it.
• Such as alternate legs for 10–12 reps per side.

What It Works:

• Glutes, hamstrings, lower back
• Such as core engagement under load
• Improves balance and posterior chain activation

Pro Tip:

Such as squeeze your glutes during the lift to activate the right muscles and protect your lower back.

Progression:

Such as try combining the leg lift with an arm lift on the opposite side (bird-dog plank).

3. Side Plank with Reach Under

How to Do It:

• Start in a side plank on your right forearm, legs stacked.
• Such as reach your left hand under your torso as if trying to touch the ground behind you.
• Twist your torso slightly, then return to start.
• Such as do 10–15 reps each side.

What It Works:

• Obliques and rotational core muscles
• Such as shoulders and spine mobility
• Enhances twisting control

Pro Tip:

Such as slow and controlled is better than fast and sloppy. Keep your hips lifted the entire time.

Progression:

Add a light dumbbell for added resistance during the reach.

4. Plank to Push-Up (Plank Walk-Up)

How to Do It:

• Such as begin in a forearm plank.
• One hand at a time, press into a high plank (push-up position), then return to your forearms.
• Alternate your leading arm. Do 10–12 reps.

What It Works:

• Core, chest, triceps
• Such as shoulder and wrist stability
• Improves transition strength

Pro Tip:

Such as keep your hips square — don’t rock side to side as you push up and down.

Progression:

Perform with a resistance band around your upper arms for extra shoulder stability.

5. Bird-Dog Plank

How to Do It:

• Such as in a high plank, lift your right arm and left leg simultaneously.
• Keep your body as flat and balanced as possible.
• Such as hold for 5–10 seconds, then switch sides.
• Repeat 5–8 times each side.

What It Works:

• Deep core muscles
• Such as balance and coordination
• Full-body control

Pro Tip:

Focus on squeezing your abs and glutes to stay stable during the lift.

Progression:

Such as add a resistance band around your thighs for extra glute activation.

6. RKC Plank (Russian Kettlebell Challenge)

How to Do It:

• Get into a forearm plank.
• Such as clench your fists, squeeze your glutes, and actively pull your elbows toward your toes (without moving them).
• Maintain maximum tension for 10–20 seconds.

What It Works:

• Entire core (especially transverse abdominis)
• Such as teaches full-body tension
• Preps for powerlifting and heavy lifts

Pro Tip:

Such as treat this like a max-effort contraction, not just a hold. You should be shaking by the end.

Progression:

Work up to 3 rounds of 30 seconds at full tension.

7. Plank Jacks

How to Do It:

• Start in a high plank.
• Such as jump your feet apart and back together (like a jumping jack).
• Keep your core tight and hips low.
• Such as perform for 30–45 seconds.

What It Works:

• Abs, legs, shoulders
• Such as cardio conditioning
• Adds dynamic movement to static core work

Pro Tip:

Use a resistance loop band around the ankles for a tougher challenge.

Progression:

Such as add a push-up after every 5 jacks to build total-body strength.

8. Walking Plank (Lateral Movement)

How to Do It:

• From a high plank, step your right hand and foot to the side.
• Such as follow with your left hand and foot to return to plank.
• Take 3–5 steps in one direction, then reverse.

What It Works:

• Core and shoulder stabilization
• Such as lateral mobility
• Whole-body coordination

Pro Tip:

Such as maintain a neutral spine and consistent height throughout the movement.

Progression:

Add sliders or a towel under your hands or feet to increase difficulty.

9. Spiderman Plank

How to Do It:

• Such as in a high plank, drive your right knee to your right elbow.
• Return and switch sides.
• Alternate for 10–15 reps per side.

What It Works:

• Obliques, hip flexors
• Such as builds rotational and anti-rotational strength
• Excellent for athletic movement patterns

Pro Tip:

Such as keep your shoulders stacked and avoid rounding the back.

Progression:

Hold each knee at the elbow for 2 seconds to increase time under tension.

10. TRX Plank Pike

How to Do It:

• Strap your feet into a TRX (or sliders).
• Such as in a high plank, engage your core and lift your hips up into a pike position.
• Slowly return to plank.
• Perform 8–10 reps.

What It Works:

• Lower abs and shoulders
• Such as builds stability through dynamic movement
• Great for gymnasts and athletes

Pro Tip:

Such as control the descent — don’t let gravity slam your legs back down.

Progression:

Pause at the top of the pike for 3 seconds to maximize ab engagement.

11. Stir-the-Pot Plank

How to Do It:

• Forearms on a stability ball, elbows under shoulders.
• Such as slowly draw small circles with your elbows on the ball.
• Do 10 reps clockwise, 10 counter-clockwise.

What It Works:

• Core stabilization
• Such as shoulder control
• Reactivity and balance

Pro Tip:

Don’t let your hips sway — keep your torso as stable as possible.

Progression:

Such as increase circle size or perform on one leg.

12. Plank with Shoulder Taps

How to Do It:

• Such as in a high plank, tap your left hand to your right shoulder.
• Return and alternate.
• Such as do 10–20 taps per side.

What It Works:

• Anti-rotational strength
• Such as arm and shoulder endurance
• Body awareness

Pro Tip:

The slower, the better — pause each tap to force balance.

Progression:

Such as try balancing on one foot during each tap for extra intensity.

13. Single-Arm Plank

How to Do It:

• In a high plank, lift one hand off the ground and hold.
• Such as keep your body level — don’t twist.
• Hold for 10–15 seconds each side.

What It Works:

• Core, obliques
• Such as shoulder and arm stability
• Mental focus

Pro Tip:

Start with your feet wide for balance, then bring them closer as you improve.

Progression:

Such as add a leg lift to turn it into a true 2-point hold.

14. Weighted Plank

How to Do It:

• Assume a forearm plank with a partner carefully placing a weight plate (10–35 lbs) on your mid-back.
• Such as hold for 20–60 seconds depending on difficulty.

What It Works:

• Core under load
• Such as isometric strength
• Teaches bracing for heavy lifting

Pro Tip:

Ensure the weight is centered and your hips stay aligned — don’t let them sag.

Progression:

Such as use a weighted vest or add a banded pull-down for even more challenge.

15. Plank to Side Plank Rotation

How to Do It:

• Start in a high plank.
• Such as rotate your body into a side plank (right arm up), hold for 3 seconds.
• Return to center and rotate the other direction.
• Such as do 5–8 reps each side.

What It Works:

• Obliques and hips
• Such as thoracic spine rotation
• Full-body control

Pro Tip:

Such as pause at each side to reinforce balance and control.

Progression:

Such as add a dumbbell or kettlebell press at the top of the side plank.

Related Articles About Planks

Pushups and Planks

How to Do Planks For Beginners

Wall Plank Exercise for Seniors