You might be thinking: really, an article about planks? Planks aren’t the flashiest exercise, and they’re not something that gets people excited to train. But today’s guest post from Cleveland-based trainer Michael Anderson introduces eight plank variations that may change your mind.
Eight plank variations that actually work
1. Foot march plank
This is a good starting progression from a static plank because the position is familiar. Lifting one foot a small amount off the floor adds a strong anti-rotation challenge, and most people notice the extra work right away.
2. Elbow tap plank
Like the foot march, this increases difficulty by removing a point of contact, but it feels tougher. Move slowly and deliberately to limit hip swing, keep your hands near your chest, and adjust your feet to change the difficulty.
3. Bent-knee side plank with clamshell
Static side planks can be awkward for many people. The bent-knee version shortens the lever, making it easier to maintain good form. For more benefit, add a band around the knees and perform a clamshell, training anti-lateral flexion and some hip work. This can serve as both a core exercise and a mobility/activation move paired with squats or deadlifts.
4. Plate drag plank
This is a progression from the elbow-touch plank and adds external load. You’ll see people using kettlebells, sandbags, or heavy ropes to perform it.
5. Side plank with wall slide
I first encountered this in Eric Cressey’s Show and Go program. It can feel challenging, and some athletes joke about it, but give it a try—you may be surprised by how effective it is.
6. Bench plank with row
This one gets intense quickly. Keep the focus on the plank and control the dumbbell row so the core stays the main driver of the movement.
7. 8-point plank
A curveball: the two toughest variations are performed in a static position. This may surprise you at first—you’ll likely shake in a few seconds. Knees down and pelvis slightly tilted can help take the emphasis off the quads and hip flexors. If it still feels too easy, focus on maintaining a strong pelvic tilt.
8. RKC plank
This is a static plank, but with a twist. The “Zip Up” technique guides each rep. Have your clients do three rounds of 10-second holds with short breaks between them, totaling a 30-second plank. If you don’t feel like you’ve earned a sense of achievement at the end, you’re not doing it right.
Final thought
If you’re training your core, choose moves that are genuinely effective and don’t waste time. Give these a try and see how they work for you.
About the author
Mike is a personal trainer and strength coach based in Cleveland. He owns Anderson Strength and Fitness and works as the strength coach for Healthy Green Athlete. You can follow him on Instagram or email him at AndersonStrengthTraining@gmail.com.
