Plank Variations

So if we have been working at the plank for a couple weeks now, we should comfortably be able to hold it for 45-60 seconds without losing proper form.

The great thing about the plank is its an exercise that is adaptable to hit any portion of the core and/or plane of movement you need by making a couple of adjustments.

The side plank takes the principles of a plank but turns the focus on the lateral musculature.  The obliques, glute medius, and lateral leg muscles become responsible for holding your body in a straight line.

As with the normal plank, start with 2-3 sets of 15-30 seconds as needed

Repeat on both sides

Once you work your way up to 45-60 seconds of good form planking, increase the challenge and running specificity by adding repeats of a knee hike every 5 seconds. Do 10 throughout the 60-second plank.

Maintain a neutral pelvis and straight line while knee hiking. This will translate to proper posture while running.