How to do a Plank Surrender
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 138,488
- Popularity Rank
- 806th
- Difficulty
- Intermediate
- Abs Strength
- 63 mSCORE 118th
- Equipment Required
- Bodyweight-only
Workouts with Plank Surrender
Instructions for Proper Form
Plank Surrenders are a dynamic variation of the standard Plank. This compound exercise primarily targets the core, shoulders, and triceps. By transitioning from a forearm plank to a high plank position in a controlled manner, this exercise adds instability and increases exertion. It's excellent for building strength, stability, and endurance in your core while also working your upper body.
- Place your elbows on the ground directly underneath your shoulders and raise your torso and hips off the ground to create a straight line from your shoulders to your heels with your feet hip width apart.
- Raise your right arm off the ground to place your palm on the ground underneath your right shoulder.
- Extend your right arm while bringing your left palm underneath your left shoulder until both arms are fully extended.
- With controlled movement, place your right elbow on the ground directly underneath your right shoulder. Once right elbow is on the floor, lower your left elbow to the ground directly underneath your left shoulder.
- Keep a rigid straight body position through the exercise. Repeat for allotted repetitions.
- Repeat steps starting with opposing side.
Sets & Reps Calculator
Average Plank Surrender standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
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Alternatives & Variations to Plank Surrender
1. Plank
92.8 mSCORESWAPPED 296 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. Bicycle Crunch
91.8 mSCORESWAPPED 48 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.
3. Crunches
94 mSCORESWAPPED 48 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.
4. Leg Raise
96.5 mSCORESWAPPED 40 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.
5. Plank Shoulder Taps
66.6 mSCORESWAPPED 38 TIMESPlank Shoulder Taps is a variation on the standard Plank. Like Plank, this exercise primarily targets your core, but the movement itself adds a lot more instability to the exercise. By tapping each shoulder with the opposite hand, you force your core to stabilize even more. This is a great exercise for improving core stability and shoulder strength.
- Intermediate
- Abs
6. Plank Body Saw
44.7 mSCORESWAPPED 31 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.
7. Scissor Kick
94.2 mSCORESWAPPED 25 TIMESScissor Kicks are a bodyweight, core exercise that involve raising your feet off the ground, and kicking your legs up and down. By raising your legs off the ground, you’re already working your core. By continually alternating which leg is raised, you’re constantly forced to keep your core engaged for stability as well as to keep each leg raised.
8. Dead Bug
92.4 mSCORESWAPPED 24 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
9. Plank Hip Dip
46.1 mSCORESWAPPED 24 TIMESPlank Hip Dip is a variation of the standard Plank. Like Planks, this bodyweight exercise primarily targets the core. By dipping your hips from side to side, you add a dynamic element to the static hold. This increased movement further engages the obliques, enhancing stability and strength in the core region.
10. Flutter Kicks
88 mSCORESWAPPED 24 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.