Plank Power Lab

Take on this power lab when you want to reinforce bulletproof stability from shoulders to hips.

Hand Plank

Duration: 00:30

Hold a high plank to build full-body tension and sharpen your core control.

Difficulty: Beginner

Benefits: Triceps Upper Back Obliques Shoulders Chest Lower Back Glutes Abdomen

Instructions

• Start on hands and knees, then step both feet back to form a straight line from head to heels.
• Brace your core and press the floor away through your palms.
• Hold the strong plank position with steady breathing.

Tips

• Gaze slightly ahead of your hands to keep the neck neutral.

Adjustments

• Drop to your knees while maintaining a long line from knees to head for a lighter version.

Hand Plank Leg Lift

Duration: 00:30

Lift one leg in a plank to spark your glutes and make your core work overtime for stability.

Difficulty: Intermediate

Benefits: Triceps Upper Back Obliques Shoulders Chest Lower Back Glutes Abdomen

Instructions

• Begin in tabletop, then step both feet back into a strong high plank.
• Engage your core and glutes, lifting one leg to hip height without twisting the hips.
• Hold for a steady breath, then lower the leg and switch sides.

Tips

• Keep the lifted leg level with your hips rather than hiking it up.
• Maintain a solid plank line from head to heel.

Adjustments

• Drop the supporting knee to the floor if you need extra stability.

Hand Side Plank

Duration: 00:30

Stack your body in a hand-supported side plank to strengthen your obliques and shoulders.

Difficulty: Beginner

Benefits: Triceps Obliques Shoulders Abdomen

Instructions

• Lie on one side with legs extended and feet stacked.
• Place your bottom hand on the floor under your shoulder and press into it to lift your hips.
• Reach the top arm toward the ceiling and hold a straight line from head to heels.
• Switch sides halfway through the hold.

Tips

• Keep the supporting wrist aligned under your shoulder.
• Lift your hips high to stay in a single plane.

Adjustments

• Lower your bottom knee for extra support.
• Move to a forearm side plank if your wrist prefers it.

Hand Side Plank Leg Lift

Duration: 00:30

Challenge your balance and glutes by lifting the top leg while holding a strong side plank on your hand.

Difficulty: Intermediate

Benefits: Triceps Obliques Shoulders Glutes Abdomen

Instructions

• Lie on one side with legs extended and feet stacked, placing your bottom hand on the floor under your shoulder.
• Press through the palm to lift hips, creating a straight line from head to heels.
• Reach your top arm toward the ceiling and lift the top leg up, holding the position with steady breathing.
• Switch sides halfway through the set.

Tips

• Keep your supporting wrist stacked under your shoulder for stability.
• Lift through your hips so your body stays aligned.

Adjustments

• Drop the bottom knee for extra support if needed.
• Move to a forearm side plank if your wrist needs a break.

Elbow Plank

Duration: 00:30

Hold a solid forearm plank to build core strength and full-body tension from shoulders to toes.

Difficulty: Beginner

Benefits: Triceps Upper Back Obliques Shoulders Chest Lower Back Glutes Abdomen

Instructions

• Start on all fours, then lower forearms to the floor and step both feet back.
• Engage your core to create a straight line from head to heels.
• Distribute weight evenly between forearms and feet and hold with steady breathing.

Tips

• Stack elbows under shoulders for stability.
• Avoid letting your hips sag or lift too high.

Adjustments

• Drop to your knees while keeping a straight line from knees to head if you want a lighter option.

Elbow Plank Leg Lift

Duration: 00:30

Hover one leg in a forearm plank to challenge your core, glutes, and shoulders all at once.

Difficulty: Intermediate

Benefits: Triceps Upper Back Obliques Shoulders Chest Lower Back Glutes Abdomen

Instructions

• Set up on all fours, lower your forearms to the floor, and step both feet back into a strong plank.
• Engage your core to keep a straight line from head to heels.
• Lift one leg to hip height without letting the hips twist and hold the position.
• Lower the leg and switch sides with the same steady control.

Tips

• Stack elbows directly under shoulders.
• Keep hips level so the work stays in your core.
• Lift the leg only as high as you can while maintaining good form.

Adjustments

• Drop your bottom knee to the floor for extra support if needed.

Elbow Side Plank

Duration: 00:30

Hold a powerful side plank on your forearm to challenge your obliques and shoulder stability.

Difficulty: Beginner

Benefits: Triceps Obliques Shoulders Abdomen

Instructions

• Lie on one side with legs extended and feet stacked.
• Place your bottom elbow under your shoulder, forearm flat on the floor.
• Engage your core and lift your hips to form a straight line from head to heels while the top hand rests on your hip.
• Hold with steady breathing, then switch sides halfway through.

Tips

• Keep hips high and stacked so your body stays aligned.

Adjustments

• Drop your bottom knee to the floor if you want extra support.

Elbow Side Plank Leg Lift

Duration: 00:30

Level up your side plank by lifting the top leg and lighting up your obliques and glutes.

Difficulty: Intermediate

Benefits: Triceps Obliques Shoulders Glutes Abdomen

Instructions

• Lie on one side with legs extended and feet stacked.
• Place your bottom elbow under your shoulder and forearm flat on the floor.
• Engage your core, lift your hips to form a straight line from head to heels, and rest your top hand on your hip.
• Lift the top leg toward the ceiling and hold, then switch sides halfway through.

Tips

• Keep your hips stacked and lifted so your body stays in one plane.

Adjustments

• Lower your bottom knee to the floor for extra support if you need it.

Follow with a spine-friendly stretch and jot down which hold taxed you most.