Moderate Plank Variations

Correct plank form:

  • Wrists directly underneath your shoulders
  • Squeeze your glutes
  • Tighten your abdominals
  • Keep a neutral neck and spine
  • Create a straight line from head to toe
  • Do not bend at the waist causing a sag toward the ground or a lift toward the ceiling
Side plank: progression-hip dip Moderate  Moderate-Plank-Variations_1
Walking plank Moderate  Moderate-Plank-Variations_2
Plank punch Moderate  Moderate-Plank-Variations_3
Mountain climber plank Moderate  Moderate-Plank-Variations_4
Swiss ball plank: progression-feet up Moderate-Difficult  Moderate-Plank-Variations_5


Here are five different moderate variations for the plank exercise. Once you have mastered the beginning exercises I gave you in my last blog (, you can work toward these. Master these next and then keep your eyes peeled for the difficult variations. If you have any questions please contact Amber Gruger at




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