7 Best Planks You Don’t Want to Miss Out

An engaging variation that combines stability with mobility, the plank to downdog flow intensifies your standard plank by incorporating dynamic movement. This exercise targets your shoulders, core, and upper body while improving flexibility in your posterior chain.

Not only does this movement strengthen your deltoids and triceps, but it also elevates your heart rate for added cardiovascular benefits. Perfect for those looking to enhance their shoulder stability while maintaining core engagement. Challenge yourself by adding knee drives or leg lifts during the movement.

Ready to level up your core game? Dolphin planks merge the traditional forearm plank with elements of yoga, creating an intense shoulder and core burn. This variation particularly targets your upper abs and serratus anterior muscles while building incredible shoulder strength.

The position helps develop better shoulder mobility and scapular stability. If you're dealing with wrist issues, this variation offers a fantastic alternative to traditional planks. Remember to keep your elbows shoulder-width apart and maintain a strong midline throughout the movement.

Take your core workout to the next level with sliding plank pikes. Using sliders or towels under your feet, this dynamic movement combines the stability challenge of a plank with the intensity of a pike. Your upper abs will feel the burn as you transition between positions.

This variation particularly excels at targeting the deep core muscles while adding an element of controlled movement. It's an excellent progression for those who've mastered the standard plank and are ready for more.

A unique twist on the traditional side plank, archer planks incorporate rotational movement to target your obliques and transverse abdominis. The exercise mimics drawing a bow, hence the name, while maintaining core stability throughout the movement.

This variation excels at building oblique strength while challenging your shoulder stability. Perfect for athletes looking to improve rotational power and core control simultaneously.

Looking to build serious core strength? Hollow body planks combine the principles of gymnastics training with traditional planking. This challenging variation forces you to maintain rigid body alignment while hovering slightly off the ground.

The hollow position intensifies core engagement and helps develop the kind of strength needed for advanced bodyweight movements. Start with short holds and gradually increase duration as your strength improves.

Don't let the simplicity fool you – plank shoulder taps are a killer core exercise that challenges your anti-rotational strength. By lifting one hand to tap the opposite shoulder while maintaining a stable plank position, you'll engage your entire core complex.

This movement particularly challenges your obliques and transverse abdominis while building shoulder stability. Focus on keeping your hips level throughout the movement for maximum benefit.

Transform your static plank into a total body sculptor with renegade rows. This powerful combination merges core stability with upper body pulling strength, creating a comprehensive workout move. Using dumbbells or kettlebells, you'll challenge your anti-rotational strength while building serious back muscles.

Perfect for those who want to maximize their workout time, this exercise hits multiple muscle groups simultaneously. Start light and focus on form before progressively adding weight to maintain proper technique.