Core and shoulders
4 Plank variations, from gentlest to strongest
Also called plank exercise, plank hold, front plank.
Holding a straight line on the hands or forearms. The versions change the angle rather than the shape, from an incline against a chair down to the full floor position.
Start here
The list runs from the most supported version to the most demanding. Plank: Wall is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.
One line, four ways to carry it
Every plank in the library asks for the same thing: heels, hips, shoulders and head in one straight line while your middle stays gently firm. What changes is how much of your body weight your arms carry. Against a wall it is a fraction of it, on a chair seat noticeably more, on the forearms the wrists carry nothing, and on the hands and toes it is the full load.
The four versions also fail in the same way. As the arms tire, the hips sink or the chest drops between the shoulders, and each guide says to step closer, drop your knees or end the hold the moment the line breaks. Holds run 20 to 60 seconds at the wall and 20 to 45 seconds on the chair, forearm and floor versions, and a short clean hold counts for more than a long one that sags.
If your wrists are the limit, go to the forearm version or take the floor version onto fists or blocks. If your shoulders or balance are the limit, begin at the wall and work down.
Every version in the library
1 · Stability / Core · 20 to 60 seconds
Plank: Wall
The gentlest entry into plank training: the wall takes most of the load so you can learn to engage your core safely, even with a sensitive back or deconditioned body.
Make it work for you: Reduce hold time. Gaze forward
2 · Stability / Core · 20 to 45 seconds
Plank: Incline Chair
An excellent stepping stone toward floor plank: the incline significantly reduces spinal load while still building meaningful core stability and motor control.
Make it work for you: Reduce hold time
3 · Stability / Core · 20 to 45 seconds
Plank: Forearm
Provides the same spinal stability challenge as a classic plank while removing all load from your wrists, making it ideal if your hands are sensitive.
Make it work for you: Knees-down forearm. Chair. Reduce hold time
4 · Stability / Core · 20 to 45 seconds
Plank: Classic (+ Knees-Down)
Strengthens the muscles that prevent your spine from sagging under load: building the anti-extension stability that protects your back during daily activities.
Make it work for you: Knees-down. Forearm. Chair
Which version should I choose?
| Version | Support | Best if | Not this one if |
|---|---|---|---|
| Plank: Wall | Wall | You are starting out, or you want the lightest load on your arms | You can already hold a clean line on the floor |
| Plank: Incline Chair | Chair against a wall | The wall feels easy and you want a step towards the floor | You have no chair that stays put when you lean on it |
| Plank: Forearm | Floor, forearms down | Your wrists do not like bearing weight | Your chest sinks between the shoulders within a few seconds |
| Plank: Classic (+ Knees-Down) | Floor, hands down | You can hold one long line and want the full load | Your hips drop before the hold is over |
Related movements
- Side Plank
The sideways version, which trains the muscles down the side of the trunk that a front plank misses.
- Bird Dog
Extending an opposite arm and leg from hands and knees while the spine stays still.
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.