Star Plank

Obliques, Abs, Core, ShouldersBodyweight

The star plank is an advanced plank variation featuring a wide hand and foot placement. It builds static endurance in the core and shoulders while challenging balance and control.

How to do it

1Get into a high plank position on your hands and toes.

2Walk your feet out wide and place your hands beyond shoulder width, extending them forward and out to the sides.

3Align your body in a straight line from head to heels, squeezing your abs and glutes.

4Hold this position without letting your hips drop or piking them up too high.

5Keep your body weight evenly distributed across all four contact points.

Common mistakes

Sagging at the lower back, overstressing the spinal ligaments and joints.

Lifting your hips too high, taking target load off your abs.

Tilting your head back, overworking your neck muscles.

Breathing

Breathe steadily and deeply through your nose and mouth; do not hold your breath during the static hold.

Make it harder or easier

To scale down, bring your hands and feet closer together or drop to your knees; to make it harder, spread your hands and feet wider or raise one limb during the hold.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.