Written by Chad Wesley Smith
Planks are such a simple exercise that they’re easy to overlook but they’re a great tool to improve lumbar and hip stability. Check out some of our favorite variations.
Front Plank
-Keep Shoulders Stacked Over Elbows
-Bottom of Ribs and Top of Pelvis Are Aligned
-Flex Quads, Glutes, Hips, Lats and Abs With Maximal Intention
-Hold For 30 Seconds
Front Plank w/ Reach
-Keep Shoulders Stacked Over Elbows
-Bottom of Ribs and Top of Pelvis Are Aligned
-Try To Keep Body Still and Only Move Arms
-10 to 15 Reps Each Side
Front Plank w/ Band Row
-Keep Shoulders Stacked Over Elbows
-Bottom of Ribs and Top of Pelvis Are Aligned
-Keep Hips Level While Rowing Band In With Lat
-10 to 15 Reps Each Side
Side Plank
-Keep Shoulders Stacked Over Elbow and Hips Stacked Over Each Other
-Focus On Perfect Posture, Head In Line with Spine
-Hold for 30 Seconds Each Side
Side Plank w/ Rotation
-Start w/ Shoulders Stacked Over Elbow and Hips Stacked Over Each Other
-Reach Around Toward Your Back As Far As Possible
-Perform 10 to 15 Reps Each Side
Side Plank w/ Leg Lift
-Keep Shoulders Stacked Over Elbow and Hips Stacked Over Each Other
-Slowly Raise and Lower Top Leg
-Perform 10 to 15 Reps Each Side
