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The plank exercise in CrossFit is considered one of the best methods for increasing strength in workouts. Due to its wide variety, it is suitable for all fitness levels—from beginner to professional. Strengthening the core muscles (abs and lower back) not only enhances balance and stability, but also plays a crucial role in improving athletic performance, preventing lower back injuries, and boosting everyday function.
Unlike crunches or sit-ups that place significant stress on the spine and hip flexors, planks engage the deep abdominal muscles with minimal strain on these areas.
Interestingly, with just 30 to 60 seconds of holding a plank, you can simultaneously strengthen your abs, back, glutes, hamstrings, arms, and shoulders—a full-body workout in a short time. No matter your level, here are 14 types of planks, arranged from easiest to hardest, to help you gradually build a stronger core.
If you're just starting out with planks or it's been a while since your last session, it's recommended to begin with easier versions of the forearm plank. These modified versions reduce strain on the back while still effectively strengthening your core. As your muscles get stronger over time, you can progress to the standard forearm plank and more advanced variations.
The knee plank is a great entry-level exercise to gradually strengthen the core muscles.
How to Perform:
Lie on your stomach and place your forearms on the ground. Make sure your elbows are directly beneath your shoulders.
Press your forearms into the ground and lift your torso off the floor. Your knees, toes, and elbows should remain in contact with the ground.
Engage your abdominal muscles, keep your head and neck aligned with your spine (avoid looking up or down), and slightly tuck your pelvis to prevent your hips from lifting too high or dropping too low.
Engage your glutes and hold this position for 30 seconds, or as long as you can maintain proper form.
This move is one level up from the knee plank and requires more upper body and core strength, though it’s still easier than the standard full plank.
How to Perform:
Lie on your stomach with your hands bent and placed under your shoulders. Your palms should be flat on the ground.
Press into your hands, lift your torso off the floor, and fully straighten your arms. Keep your knees slightly bent and touching the ground.
Your wrists should be aligned under your shoulders. Engage your core and keep your neck in a neutral position (do not look up or down).
Hold this position for 30 seconds or as long as you can maintain correct form.
If you're ready to perform the plank hold, the forearm plank is an excellent way to experience core tension and muscular endurance.
How to Perform:
Lie down and place your forearms directly under your shoulders.
Gently lift your torso by pressing your forearms and toes into the floor. Engage your core as you lift and maintain a neutral spine and neck.
Tuck your toes and raise your knees off the floor to form a straight line from head to heels.
Hold this position for 20 to 30 seconds and gradually work up to 1 minute or more. Fun fact: the world record for the longest forearm plank is over 9.5 hours!
As you build strength, you can increase the intensity by progressing to a full plank or high plank with straight arms.
How to Perform:
Start on all fours with hands directly under shoulders and knees slightly behind the hips.
Press into your hands and lift your knees off the floor one by one. Extend both legs fully so your body forms a straight line from heels to head—like the top of a push-up.
Ensure your hands and shoulders are aligned, your legs are strong and hip-width apart, and your core is engaged.
Hold the position for at least 30 seconds or as long as you can maintain good form.
If you're familiar with the standard plank, transitioning between the forearm and full plank is a great way to increase challenge and variety.
How to Perform:
Start in a forearm plank position.
One arm at a time, straighten your elbows to rise into a full plank. Move your hands to where your elbows were, directly under your shoulders.
To return, bend one elbow at a time to lower back into the forearm plank.
Continue this transition for 30 seconds to complete one set. Aim for 2 to 3 sets and gradually increase speed as you improve.
Side plank targets mainly the glute muscles, obliques (side abs), and hip abductors.
How to Perform:
Lie on one side with your legs straight and your hips, knees, and feet stacked.
Place your elbow directly under your shoulder and your forearm flat on the floor. Lift your opposite arm straight up, or keep it along your side if that’s easier.
Press into your forearm and raise your torso. Keep your core engaged and hips lifted in line with your body. Your legs should remain straight and aligned.
Hold for 20 to 30 seconds, then switch sides.
Pro Tip: To make it easier, keep your knees on the ground while lifting your upper body. Your knees should be bent with your feet behind you.
Lateral walking while in a plank strengthens your core and both upper and lower body muscles, including deltoids, glutes, quads, hamstrings, and calves.
How to Perform:
Start in a full plank position with hands directly under shoulders. Engage your glutes and core.
Step your left hand and foot to the left at the same time to move laterally.
Then move your left hand and foot to return to center in plank form.
Take five steps to the left, then five steps to the left per set. Aim for 3–5 sets or as many as you can safely complete in one minute.
The shoulder tap plank enhances overall balance and targets multiple muscle groups including hip flexors, core, shoulders, and glutes. It’s more challenging than a standard high plank.
How to Perform:
Begin in a full plank with straight arms. Widen your feet slightly for balance.
While keeping your core tight, lift your left hand and tap your left shoulder, then return it to the ground.
Repeat with your left hand touching your left shoulder.
Continue alternating for 20–30 seconds.
Avoid twisting your shoulders or hips. The goal is to maintain a straight, steady body line.
This total-body move targets the glutes, hamstrings, shoulders, and chest. Studies suggest it may also improve posture and reduce spinal slouching.
How to Perform:
Instead of facing the floor, lie with your torso facing up.
Sit down and stretch your legs out in front. Place your hands behind you on the floor, fingers pointing toward your feet.
Engage your glutes, core, and arms to lift your hips so your body forms a straight line from heels to shoulders. Keep your shoulders pulled down and away from your ears.
Hold for 20–30 seconds or as long as you can maintain good form.
Pro Tip: To make it harder, add a leg raise. While holding the reverse plank, lift your left leg toward the ceiling, keeping hips steady and core strong. Lower it slowly and repeat with the left leg.
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