Plank Variations for the Anti-Muscles

Updated: Jun 23, 2019

Planking can get boring—and if it has gotten boring you have probably progressed to the point where you need a new stimulus to train your core.

Core training is blasted all over the internet, but for the intents and purposes of this article I want you to think of your core as the “anti-muscle”.

For this I mean that the core is responsible for, anti-flexion, anti-extension, and anti-rotation. When training the core it should resist your spine from going into anyone one of the above movement patterns. Our goal is to keep the spine neutral as we flex, extend, or rotate the trunk.

To bring this to clarity a little more think about your deadlift. When you bend at the hip that is trunk flexion, and when you stand up with the dead lift that is trunk extension. When you perform the deadlift we all know that the spine should stay neutral.

Guess what muscles do that? You guessed it—the anti-muscles!

Here are four variations to keep your strong!

Variation #1. Banded Alligator walks

Get a little shoulder strength while your train that core.

Variation #2-- Plank w/ shoulder taps

This should probably be your first progression, but I wanted to start with the hardest first to get your attention!

Variation #3 Plank Rotations

Gotta get that anti-rotation work!

Chest and abs.Variation #4 Stir the Pot

Stolen from Dr. Stu McGill so you know it is going to be good!

You now have four options to planking. If you have more questions please email me HERE!

Remember a strong core makes you a pillar of strength!


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