How to do an Extended Plank
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Extended Plank
Instructions for Proper Form
Extended Plank is a variation on the standard Plank. By positioning your arms further in front of you, you add significantly more instability to the exercise. This increased instability requires more core engagement to maintain the position, making it a great exercise for anyone looking to further develop core strength and stability.
- Assume a push-up position on the knees with hands placed slightly in front of the shoulders (the more forward the hands, the more difficult the exercise).
- Brace your core by breathing into your stomach and flexing the abdominal muscles before elevating your knees off the ground into a high plank position.
- Keep your torso and legs rigid.
- Hold this position for the allotted time.
Alternatives & Variations to Extended Plank
1. Plank
92.8 mSCORESWAPPED 243 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Leg Raise
96.5 mSCORESWAPPED 30 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
3. Plank Body Saw
44.7 mSCORESWAPPED 21 TIMESPlank Body Saw is a variation on the standard Plank, adding dynamic movement to further challenge your core. By rocking your body back and forth while maintaining a plank position, you increase instability which forces your core to engage more intensely. This exercise is great for building strength and stability in the abs, obliques, and lower back.
4. Crunches
94 mSCORESWAPPED 19 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
5. Sit Up
93.8 mSCORESWAPPED 19 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
6. Bicycle Crunch
91.8 mSCORESWAPPED 19 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
7. High Plank Arm Reach
60.8 mSCORESWAPPED 19 TIMESHigh Plank Arm Reach is a variation on the standard High Plank that adds an element of instability. This exercise primarily targets the core but also engages the shoulders and arms. By reaching one arm forward while maintaining a plank position, you increase the challenge to core stability and balance, making it an excellent exercise for improving functional strength and coordination.
8. Russian Twist
96.2 mSCORESWAPPED 19 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
9. Hanging Knee Raise
73.4 mSCORESWAPPED 18 TIMESHanging Knee Raise is a variation of Vertical Knee Raise. Like Vertical Knee Raise, this is a bodyweight core exercise that involves suspending yourself and raising your knees to your chest. By hanging from a pull up bar, you add more instability to the movement, which causes you to further recruit your core for stability.
10. Scissor Crossover Kick
87.8 mSCORESWAPPED 18 TIMESScissor Crossover Kick is a variation on Scissor Kicks. Like Scissor Kicks, this is a bodyweight core exercise, however, instead of alternating kicking your legs up and down, you cross your legs in front of you. By elevating your feet off the ground, you’re already working your core, and by adding the crossover, you add instability to the movement that your core needs to stabilize.
- Intermediate
- Abs