Plank Alternatives

The plank is a foundational isometric core exercise. In a push-up position on your forearms, you hold your body in a straight line from head to heels. It trains the deep stabilizing muscles of the trunk including the transverse abdominis.

Primary Muscles

Core

Equipment Needed

Bodyweight

Difficulty Level

Beginner

Best Overall Alternative

Ab Wheel Rollout
Top Pick

Ab Wheel Rollout

Advanced

Provides dynamic core stabilization with progressive overload potential by adjusting rollout distance. Challenges anti-extension strength more intensely than static planks.

bodyweight

Other Plank Alternatives

Dead Bug

Dead Bug

4.7

Teaches core stabilization while supine, reducing spinal load while building coordination. Excellent for learning to resist extension through controlled limb movement.

bodyweightBeginnerDetails →
Pallof Press

Pallof Press

4.6

Specifically targets anti-rotation strength that planks miss. Teaches core to resist rotational forces, crucial for athletic movement and spine protection.

cablebandIntermediateDetails →

Best Overall Variation

Side Plank
Top Pick

Side Plank

Beginner

Performed on your side rather than face-down, which shifts the demand from the rectus abdominis to the obliques and lateral stabilizers. It also challenges shoulder stability on the supporting arm.

bodyweight

Other Plank Variations

Plank Shoulder Tap

Plank Shoulder Tap

Adds an anti-rotation challenge to the standard plank by lifting one hand to tap the opposite shoulder. The core must work overtime to prevent the hips from rotating or shifting.

bodyweightIntermediateDetails →