May 28, 2025, 10:55 am | Read time: 4 minutes
Core stability is the foundation for nearly every movement in daily life and sports—it not only makes you strong but also stable, secure, and in control of your movements. Traditional abdominal exercises like sit-ups barely target the deep muscles in the core. However, these five isometric plank variations in the video do.
In this article, you’ll learn about five effective isometric plank variations, along with tips for proper technique. Discover which muscle groups are particularly engaged and how long you should ideally hold each position.
Overview
Dynamic vs. Isometric Planks
Planks are among the most effective exercises for core stability and overall posture. They not only strengthen the abdominal muscles but also activate the back, shoulders, glutes, and legs. In addition to dynamic plank variations, where arms or legs are moved, such as in “Mountain Climbers” or “Plank Rows,” which combine strength with coordination, there are the (classic) variants: isometric exercises, where the muscles are tensed without visible movement. The position is held statically, primarily training the deep stabilizing muscles.
The 5 Isometric Plank Variations
Forearm Plank
A classic plank variation where you support yourself on your forearms instead of your hands. Ensure that your shoulders, hips, and ankles are aligned. Pull in your stomach. The back should not sag, and the buttocks should not be raised too high. Keep your head in a neutral, straight position in line with your spine to avoid neck strain. It’s best to practice the first planks in front of a mirror and make adjustments as needed.
High Plank
A high plank is a variation where you support yourself on your hands, with your hands directly under your shoulders. Your shoulders, hips, and ankles should form a straight line. Pull in your stomach. If your back sags, actively engage your pelvis. The buttocks should not be raised too high. Keep your head in a neutral, straight position to avoid neck strain. It’s best to practice the first planks in front of a mirror and make adjustments as needed.
Cross Body Plank
A variation of the high plank targeting the oblique abdominal muscles. In this exercise, you move your knee towards the opposite elbow, engaging the oblique muscles.
Leg Raise Plank
Starting from a high plank, lift one leg at a time. This variation primarily targets the glutes. Keep your body in a straight line and avoid raising your hips too high.
Arm Reach Plank
Starting from a high plank, extend one arm forward. This variation challenges your core muscles, shoulders, and back while also working the chest, glutes, and deep stabilizing muscles.
The variations of the plank with leg raises and arm reaches are significantly more challenging than the classic forearm plank—but you will feel the effect.
How Long Should You Hold Isometric Plank Positions?
The initial goal is to hold the plank for 30 seconds. Gradually increase to one minute and so on. Up to two minutes per session should be sufficient to effectively strengthen the core. You’ll find the exercise more demanding than it looks. Start with 30 seconds and work your way up.
Repetitions and Breathing Technique
It is recommended to perform four to five sets per session.
Maintain steady breathing. Focus on keeping your breathing calm and controlled.
The current Guinness World Record for the longest time in a forearm plank is held by Josef Šálek from the Czech Republic. On March 2024, Donna Šálek set the record for the longest plank at 4 hours, 30 minutes, and 11 seconds.
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Muscles Trained by Isometric Plank Variations
All variations also enhance the deep muscles, particularly the transversus abdominis, which acts like an “inner corset muscle” and is crucial for stability, posture, and back health.
- The forearm plank primarily targets the core muscles, including the abdominals, back, shoulders, glutes, and legs.
- The high plank engages the core, chest muscles, shoulders, triceps, quadriceps, and back.
- The cross body plank works the obliques, shoulders, hip flexors, and leg muscles.
- The leg raise plank primarily targets the glutes, with additional work on the core and hamstrings.
- The arm reach plank challenges the core muscles, shoulders, and back while also engaging the chest, glutes, and deep stabilizing muscles.