How to Do a Plank With 4 Variations: Position


The Plank: A Simple Yet Effective Exercise

The plank is a popular exercise that targets multiple muscle groups, including your core, shoulders, and glutes. It’s a simple yet effective exercise that can be done anywhere and requires no equipment. In this article, we will guide you through the proper positioning for a basic plank and introduce four variations to challenge yourself and take your planking to the next level.

1. Basic Plank Position

To start, get into a push-up position with your hands directly under your shoulders and your toes on the ground. Your body should form a straight line from your head to your heels. Engage your core muscles by pulling your belly button towards your spine. Keep your neck in a neutral position, looking down at the floor.

Hold this position for as long as you can, aiming for at least 30 seconds. Remember to breathe steadily throughout the exercise. As you build strength, gradually increase the duration of your plank.

2. Side Plank Position

The side plank targets your obliques and helps improve stability and balance. Start by lying on your side with your legs extended and stacked on top of each other. Place your forearm on the ground, perpendicular to your body, with your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your heels.

Hold this position for 30 seconds on each side. To make it more challenging, extend your top arm towards the ceiling or lift your top leg off the bottom leg.

3. Reverse Plank Position

The reverse plank primarily targets your glutes, hamstrings, and upper body. Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet. Lift your hips off the ground, creating a straight line from your head to your heels.

Hold this position for 30 seconds or longer if you can. To increase the difficulty, lift one leg off the ground or alternate lifting each leg.

4. Plank With Leg Lift

This variation adds an extra challenge to your core and glutes. Start in the basic plank position. Keeping your body stable, lift one leg off the ground, squeezing your glutes as you do so. Hold for a few seconds, then lower your leg and repeat on the other side.

Do 10-15 leg lifts on each side, or as many as you can while maintaining proper form.


The plank is a versatile exercise that can be modified to suit your fitness level and target specific muscle groups. By incorporating these four variations into your routine, you can continue to challenge yourself and make progress towards your fitness goals. Remember to always listen to your body and stop if you feel any pain or discomfort. Happy planking!

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