VARIATIONS
Star Plank
Hands and feet walk out to form an X shape
An advanced isometric core exercise that increases stability demands by widening the base of support in a plank position. It targets deep abdominal muscles while challenging shoulder and hip stabilizers.
HOW TO DO IT
- Start in a high plank position with hands under shoulders and feet together.
- Walk your hands out to the sides until arms are fully extended.
- Step your feet wide apart to match the width of your hands.
- Align your body into a straight line from head to heels forming an X shape.
- Engage your core and glutes to hold the position without sagging.
- Breathe steadily while maintaining tension throughout the hold.
COMMON MISTAKES
- Allowing the hips to sag or pike upward.
- Shrugging the shoulders up toward the ears.
- Holding breath instead of breathing steadily.
- Letting the head drop or crane upward.
TIPS
- Imagine pushing the floor away through your palms and toes to engage the lats.
- Keep your hips level and avoid letting them drop toward the ground.
- Spread your fingers wide to create a stable foundation for your shoulders.
SAFETY
- Stop immediately if you feel sharp pain in the lower back or shoulders.
- Do not attempt this variation if you cannot hold a standard plank for 60 seconds.
DETAILS
- Muscles
- AbdominalsObliques
- Equipment
- Mat
- Type
- Isometric
- Difficulty
- Advanced
- Tracked as
- Duration
TECHNIQUE
- Base movement
- Plank
- Arms
- Both
- Legs
- Both
- Body position
- Plank / front support
- Stance
- Wide
- Load type
- Isometric hold
SIMILAR EXERCISES
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