Plank Exercise Variations

Instructions

Pick 1-2 variations and do them for 30-60s each

Intermediate:

Alternate Leg Lifts: https://youtu.be/4ipd7IbsKZs?t=102

  • In the Pushup Plank position, raise your left leg about 12-18” off the ground.
  • Hold for two seconds and return to the starting position.
  • Repeat on the opposite side. Ensure good form by maintaining a braced, neutral spine position and activating the glutes to help lift your leg

Alternate Leg Lifts w/Forearm: https://youtu.be/4ipd7IbsKZs?t=117

  • In the Forearm Plank position, raise your left leg about 12-18” off the ground.
  • Hold for two seconds and return to the starting position.
  • Repeat on the opposite side.
  • Ensure good form by maintaining a braced, neutral spine position and activating the glutes to help lift your leg.

Advanced:

Two-point Plank: https://youtu.be/4ipd7IbsKZs?t=131

  • In the Pushup Plank position, raise your left leg off the ground while lifting your right arm at the same time.
  • Your left leg should be about 12-18” off the ground and your right arm should be parallel to the ground.
  • Hold for about 2 seconds and then return to the starting position.
  • Repeat with the opposite leg and arm.

Two-point Plank Forearm Position: https://youtu.be/4ipd7IbsKZs?t=150

  • In the Forearm Plank position, raise your left leg off the ground while lifting your right arm at the same time.
  • Your left leg should be about 12-18” off the ground and your right arm should be parallel to the ground.
  • Hold for about 2 seconds and then return to the starting position.
  • Repeat with the opposite leg and arm

Tip

  • Specific planking exercise works on the lower body:
  • Lower Back
  • Hips
  • Glutes