On The Go Fitness

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5 Plank Variations

Planks. An exercise that is commonly practiced, yet it is commonly done incorrectly in an unsafe and ineffective manner. Poor posture from daily activities and lack of knowledge of doing them. I am here to provide simple, step-by-step progressions to be able to perform planks in a safe and effective manner.

            The key points to keep in mind while performing all variations of Planks:

·       Feet: On your toes, curled up

·       Legs: Straight and braced for stabilization.

·       Hips/Torso: Abs and glutes braced while keeping a neutral spine and pelvis

·       Shoulders: Neutral and should not round forward

·       Neck/Head: Also neutral. Be mindful if your head protrudes forward.

·       Torso slightly upright.


Here are the 5 plank variations that I will demonstrate today. Try doing 2-3 sets of 45- 60 seconds in a safe and proper manner before advancing to the next variation:



1.     Incline Plank:

a.     If you have never done a plank or have trouble doing one, start here. If this one is too challenging, try doing it from your knees,

2.     Neutral Plank:

a.     When incline planks become too easy, find a flat surface and follow the key points shown above.

3.     Decline plank:

a.     For this variation, make sure your torso does not sink downwards.

4.     Single Leg Planks:

a.     Be aware if your body wants to lean on one side. Keep your body as neutral as possible and don’t forget to do this variation with each foot up.

5.     Weighted Planks:

a.     Have someone there to help you place and remove the weight for you. Keep your spine and hips neutral.

I hope you learned something new from this blog. Share this with a friend that can use these tips and feel free to ask me any questions, provide feedback, or give suggestions on future topics. Thank you for your time and see you next week!


Marcos Hurtado CPT, CES

Owner of On The Go Fitness