Plank variations & technique - With your own bodyweight & with dumbbells
How do you do the plank? We will go through the technique and show different plank variations, both with your own bodyweight and with the help of dumbbells.
Plank Variations
Forearm Plank
The forearm plank is a true classic. It's a static core exercise where you support your body weight on your forearms and toes, while keeping the body in a straight line.
It primarily targets your core muscles but also engages the shoulders, chest, back, and legs for stability.
Correct form and technique:
Keep elbows directly under shoulders.
Maintain a straight line from head to heels.
Engage your core and glutes—think about pulling your belly button toward your spine.
Press forearms into the floor for stability.
Breathe steadily—don’t hold your breath.
High Plank
A classic plank performed on straight arms (hands under shoulders). This exercise builds total-body stability and strength.
Here we are working core of course, but also shoulders, chest, triceps, glutes and quads - a full body exercise that is.
Tips on form & technique:
Hands directly under shoulders.
Keep a straight line from head to heels.
Engage core and squeeze glutes.
Press the floor away, don’t sink into the shoulders.
Keep neck neutral, gaze just ahead of hands.
Controlled breathing throughout.
Side Plank
The side plank is a plank variation performed on one forearm or hand, with your body stacked sideways. It's great for targeting the obliques and lateral stabilizers. You also work for example shoulders and glutes.
Tips on form & technique:
Elbow (or hand) directly under shoulder.
Stack feet on top of each other (or stagger for more balance).
Keep hips lifted—avoid sagging.
Engage core and glutes for stability.
Keep top shoulder open, chest facing forward.
Hold steady breathing, and don’t let your body rotate.
Plank Jacks
Plank jacks is a fun and challenging dynamic plank variation combining core stability with cardio. Start in high plank and jump feet apart and together like a horizontal jumping jack.
The muscles worked here are your core, shoulders, chest, glutes and legs. You also work on improving your cardiovascular endurance.
Tips on form & technique:
Start in a strong high plank position.
Jump feet out and in softly, keeping hips level.
Engage core to prevent lower back sagging.
Land lightly on the balls of your feet.
Maintain steady breathing and rhythm.
Plank variations with dumbbells
Renegade Rows
A high plank where you row one dumbbell at a time, building core stability and upper-body strength.
Plank Pull-Through
A high plank where you drag a dumbbell across the floor under your body, challenging anti-rotation and core control.
High Plank Hold on Dumbbells
A static high plank done while holding dumbbells, easing pressure on the wrists and adding an extra stability challenge.
Plank technique
No matter which type of plank exercise you are performing, these things are always important to keep in mind when it comes to plank technique:
Alignment - Keep a straight line from head to heels.
Shoulder position - Shoulders should stay down and away from the ears, never shrugged.
Core engagement - Actively pull the belly button toward the spine and squeeze the glutes.
Controlled breathing and tension - Don't hold your breath. When it comes to the tension in your body, think of pushing the floor away with hands or forearms, not just passively holding yourself up.
Common mistakes to avoid
Mistake: Letting the hips drop below the line of the body, putting stress on the lower back.
Fix by: Actively squeezing your glutes and pulling your belly button toward your spine to keep hips level with shoulders and heels.Mistake: Piking the hips up to high, which takes the load off the core and turns the plank into more of a downward dog.
Fix by: Imagining your body as a straight board—keeping hips in line, not higher than shoulders.Mistake: Shoulders creeping up toward the ears, leading to tension in the neck and traps.
Fix by: Pressing the floor away with your forearms or hands, keeping shoulder blades pulled down and back.Mistake: Forcing a long hold while form breaks down.
Fix by: Stopping when form falters. Rest, and build endurance gradually. Quality beats quantity.
What muscles are worked during the plank?
The plank isn’t just static: It’s isometric, meaning your muscles are firing hard without movement. That’s why it feels so intense even though you’re “just holding".
There are so many variations to the plank you can add to your workout routine, and the exercises have many health benefits - both for strength and balance.
Planks doesn't just work your abs. They work nearly your entire body:
Core: Front abs, the deep core stabilizers, and obliques.
Upper body: Shoulders, chest, triceps, and upper back.
Lower body: Glutes, quadriceps, hamstrings, and hip stabilizers.
This makes planks a full-body stability exercise—great for posture, balance, and overall strength.