Plank Extensions

There are so many great Plank variations! It’s fun to mix things up, but I also have a few favorites. Plank extensions are at the top of my go-to list.


  • They work everything between your nipples and your knees, all of the muscles of your core.
  • They work your abs AND glutes.
  • They promote shoulder stability.
  • They can be easily modified or advanced for any level.
  • They force you to learn to engage your core as you extend.
Plank Extensions

How to perform Plank Extensions:

  1. Set up in an elbow Plank position with your feet close together. Your elbows should be right under your shoulders, forearms facing forward (no clasping hands), and your body should be in a nice straight line from your head to your heels.
  2. Begin to walk your feet backward, taking small steps. Maintain your body in a nice straight line and don’t let your hips sag. Lengthen through your triceps and lats as you extend backward. Walk back as far as you can while maintaining form.
  3. Then walk your feet back forward until you are back to the starting position.
  4. Repeat, walking your feet back out. Only walk out as far as you can without your low back engaging. Start with only a few steps and gradually progress the length of extension.
Stephanie Harboe is a RRCA-certified running coach and NASM-certified personal trainer.