12 Plank Variations From Beginner to Advanced
Twelve plank variations to keep core training challenging: knee, high, side, shoulder taps, leg lifts, saw, weighted and more, from easiest to hardest.
By Ayoub Farid · · 3 min read
Once you can hold a solid 60-second plank, holding longer isn't the best way forward. Changing the variation is. Here are 12, from easiest to hardest. Master the basic plank first.
Beginner
1. Wall plank
Hands on a wall, body diagonal. Perfect for learning to brace.
2. Knee plank
Forearms and knees down, straight line from head to knees.
3. High plank
On your hands, arms straight. A little easier on the core than forearms for some people.
Intermediate
4. Forearm plank
The standard. 30–60 seconds.
5. Side plank
Elbow under shoulder, hips stacked and high. Full guide.
6. Plank shoulder taps
High plank, tap one shoulder at a time without rocking your hips. Feet wider makes it easier.
7. Plank with leg lift
Lift one foot a few centimeters, hold 2–3 seconds, switch. Hips stay level.
8. Plank up-downs
Move from forearms to hands and back, one arm at a time.
Advanced
9. Plank saw
In a forearm plank, rock your body forward and back a few centimeters from your shoulders.
10. Long-lever plank
Place your elbows further forward than your shoulders. Much harder than it looks.
11. Side plank with hip dip or leg lift
Adds oblique work on top of stability.
12. Weighted plank
A plate on your upper back (with a partner placing it). Only once form is perfect.
How to use them
Pick one or two variations per workout, 2–3 sets of 20–45 seconds each. Change variations every couple of weeks. More on progressing in progressive overload for abs.
Variation finder
| Goal | Best variations |
|---|---|
| Learn to brace | Wall, knee, forearm |
| Obliques | Side plank, hip dips, shoulder taps |
| Anti-extension strength | Long-lever, saw, weighted |
| Coordination | Up-downs, leg lifts |
A 4-week plank progression plan
| Week | Variations | Sets |
|---|---|---|
| 1 | Forearm plank, side plank | 3 × 30 s each |
| 2 | Shoulder taps, plank with leg lift | 3 × 30 s each |
| 3 | Plank up-downs, side plank with hip dips | 3 × 30 s each |
| 4 | Long-lever plank, plank saw | 3 × 20–30 s each |
Do two variations per session, three or four times a week, alongside crunch and leg-raise work.
Variation details that make the difference
- Shoulder taps: widen your feet to make it easier, narrow them to make it harder. Keep your hips from swaying
- Leg lift: lift only a few centimeters; lifting high usually means your back is arching
- Up-downs: alternate which arm leads each rep
- Plank saw: the further you rock forward, the harder it gets; start with a tiny range
- Long-lever: move elbows forward a few centimeters at a time
Planks for different goals
If you want visible abs, planks alone aren't enough: they build endurance and stability more than thickness. Combine them with crunch and leg raise variations. If your goal is a healthy back or better posture, planks and side planks are among the most useful exercises you can do.
Frequently asked questions
Which plank variation is the hardest?
The long-lever plank and plank saw are brutally hard for most people.
Can I do plank variations every day?
Yes, rotating them. Take a rest day when your core feels fatigued.
How long should I hold each variation?
Twenty to forty-five seconds of perfect form, rather than long shaky holds.
Are plank variations enough for abs?
Add crunch and leg-raise variations for a complete routine. See best ab exercises.