5 Plank Variations and How to Spice Them Up (Video)

To become strong and stable, include the plank and its several variations in your bodyweight regimen.



Welcome to our series featuring calisthenics expert Al Kavadlo. This week, Al gets creative with a bodyweight staple that attacks the core – the plank. He demonstrates five different ways you can practice this move and reap its many benefits, including stability, strength, and improvement in posture.

The five variations are:

  • Front Plank – Hold a push up position with your palms on the ground, or place your forearms on the ground instead.
  • Side Plank – Stack one ankle on top of the other and hold the plank with either your palm or your entire forearm on the ground.
  • One Arm Front Plank – Hold one arm out straight with your bicep by your ear.
  • One Leg Front Plank – Keep one leg in the air, and try not to sag at the hips.
  • One Arm One Leg Front Plank – Just like the name sounds. This is the most challenging static plank.

You can make the plank a dynamic move in several ways. Try to transition from resting on your forearms to your palms and back again, or try alternating between side planks and front planks continuously.

To develop explosiveness, push up onto your palms from your forearms with as much power as you can muster. There are countless other ways to expand on this exercise, but once you master the basics, you will have a powerful tool in your arsenal.