Mastering the Plank: Progressions for Every Fitness Level
The plank is one of the most effective core exercises, but many people attempt it too soon without proper strength or coordination. This can increase the risk of lower back pain or injury.
At We Shape, we focus on progressive movement—helping you find the right variation for your strength level so you can gradually build strength and coordination safely.
In this guide, you'll learn beginner, intermediate, and advanced plank variations. The key is to hold each version for 60 seconds with perfect form before progressing to the next level.
Beginner Plank Variations
If you're new to planks or struggle with core engagement, start with these foundational movements to activate the right muscles.
Seated Thigh Plank
This is a great starting point for learning core engagement before moving to floor-based planks.
How to Perform the Seated Thigh Plank:
Sit at the edge of a chair with a wide stance and toes slightly turned outward.
Place your palms on your thighs and press down firmly.
Drop your shoulders away from your ears and engage your core, lats, and torso muscles.
Hold for 60 seconds, ensuring constant muscle tension.
Once you can hold for 60 seconds, move to the next level.
Wall Plank
This variation introduces gravity resistance while keeping low impact on the core.
How to Perform the Wall Plank:
Stand one to two feet away from a wall.
Place palms against the wall, turning fingers slightly outward to protect the wrists.
Engage your core by tucking the pelvis slightly (avoiding arching the lower back).
Press your palms into the wall to activate lats and upper body muscles.
Hold for 60 seconds, focusing on a straight body line.
When this feels easy, progress to a more challenging plank angle.
Intermediate Plank Variations
Once you've mastered the beginner levels, it's time to increase the difficulty by changing the angle of the plank and adding more load to the core.
Chair Plank
This version increases the challenge by lowering the angle of your body.
How to Perform the Chair Plank:
Find a sturdy chair (or use a countertop for added support).
Place hands on top of the chair, step back into a straight plank position.
Squeeze your glutes and tuck your pelvis to maintain a neutral spine.
Press hands down into the chair to activate lat muscles.
Hold for 60 seconds, ensuring proper core engagement.
Low Chair Plank
The lower the surface, the greater the difficulty.
How to Perform the Low Chair Plank:
Flip the chair around and place hands on the seat.
Step back to extend the plank angle, increasing the load on the core.
Engage glutes, core, and lats, pressing down firmly.
Hold for 60 seconds, keeping a tight and neutral position.
Once you can hold the low chair plank for 60 seconds, it’s time to move to the floor.
Straight-Arm Plank on the Floor
Now, you're at a horizontal position, making the plank significantly harder.
How to Perform the Floor Plank:
Get into a push-up position with hands directly under shoulders.
Engage the glutes, tuck the pelvis, and activate core muscles.
Pull hands toward your thighs (without moving them) to create tension in your torso.
Hold for 60 seconds, keeping a tight, neutral spine.
Once mastered, progress to the elbow plank for more core activation.
Advanced Plank Variations
For those who have mastered basic planks, these advanced variations add greater core engagement and more challenge to stability and endurance.
Forearm Plank (Elbow Plank)
This is a classic plank that requires full-body engagement.
How to Perform the Forearm Plank:
Lower yourself onto your forearms, keeping elbows directly below shoulders.
Engage glutes, core, and lats by pressing elbows into the floor.
Maintain a neutral spine and avoid sagging the hips.
Hold for 60 seconds, keeping a steady breathing rhythm.
Extended Forearm Plank
By moving your arms forward, you increase core demand significantly.
How to Perform the Extended Forearm Plank:
Instead of elbows under shoulders, place forearms forward so they align with your forehead.
Engage glutes and core, ensuring your body remains stable.
Hold for 60 seconds, maintaining perfect form.
Superman Plank
This is the most challenging plank because it forces maximum core engagement with minimal surface contact.
How to Perform the Superman Plank:
Extend arms even further in front of you (beyond the forehead).
Engage core, lats, and legs to keep your body lifted.
Hold for 60 seconds, focusing on maintaining a neutral spine.
Final Thoughts
Planks are one of the best core exercises, but choosing the right variation for your fitness level is essential for progressing safely.
✔️ Start with beginner variations and work up gradually.
✔️ Hold each version for 60 seconds before moving to the next level.
✔️ Engage your core, glutes, and lats to maximize effectiveness and protect your lower back.
By practicing progressive plank variations, you’ll develop strength safely, avoid injuries, and improve your core stability for everyday movements.