Star Plank

An advanced plank variation where arms and legs are spread wide, increasing core stability demands and shoulder engagement.

Instructions

1. Begin in a standard plank position with forearms on the ground, elbows beneath your shoulders, and legs extended behind you.
2. Step or slide your feet wider apart, beyond shoulder-width, while keeping your body in a straight line from head to heels.
3. Position your forearms or hands wider than typical, increasing the distance from your center of gravity.
4. Hold this position while maintaining a tight core and neutral spine, resisting any sagging or hiking of the hips.
5. Maintain the position for the desired duration, breathing steadily throughout.

Tips

• Start with a shorter duration if this is your first time, gradually working up to longer holds.
• Squeeze your glutes and core throughout to prevent hip sagging.
• Avoid looking up or down; keep your neck neutral with your gaze toward the floor.
• The wider stance increases demand on your shoulders, so progress carefully.
• Perform this exercise on a padded surface to reduce elbow discomfort.