10 Best Plank Alternatives for Lower Back Pain
The Plank is done lying face down. Ranked closest by our scoring: the Frog Planche, the Lean Planche and the Bodyweight Incline Side Plank.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Plank
- Primary muscle
- Abs
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Compound
How to perform Plank
- Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
Ranked Plank Alternatives
10 substitutes, ranked by how closely each one matches the Plank on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
1. Farmer's Walk
61% match- Forearms
- Other
- Intermediate
- Compound
A looser match: it works the forearms rather than the abs.
How to perform this exercise
- There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
- After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
Sets and reps: Hold for 20 to 30 seconds, 3 sets.
Why this matches
- Primary muscle: forearms, not abs
- Body position: standing, not lying face down
2. Weighted Standing Hand Squeeze
61% match- Forearms
- Weighted
- Beginner
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a weight in each hand.
- Extend your arms straight in front of you, palms facing each other.
- Squeeze your hands together as hard as you can, engaging your forearms.
- Hold the squeeze for a few seconds, then release.
- Repeat for the desired number of repetitions.
Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.
Why this matches
- Primary muscle: forearms, not abs
- Equipment: free weights, not bodyweight only
- Body position: standing, not lying face down
3. Lever Gripper Hands
60% match- Forearms
- Lever
- Beginner
- Isolation
How to perform this exercise
- Adjust the seat height and grip the handles of the leverage machine.
- Keep your back straight and your feet flat on the ground.
- Exhale and squeeze the handles, contracting your forearms.
- Hold the contraction for a second, then slowly release and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.
Why this matches
- Primary muscle: forearms, not abs
- Equipment: a machine, not bodyweight only
- Body position: standing, not lying face down
- Balance: easier to stay steady on than the Plank
Best match 4. Frog Planche
59% match- Abs
- Bodyweight
- Advanced
- Compound
It still works the abs, through a different movement.
How to perform this exercise
- Start in a push-up position with your hands shoulder-width apart and your feet together.
- Bend your elbows and lower your body towards the ground, keeping your back straight.
- As you lower your body, lift your feet off the ground and bring your knees towards your chest.
- Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, the same as the Plank
- Equipment: bodyweight only, the same as the Plank
- Body position: lying face down, the same as the Plank
- Balance: harder to stay steady on than the Plank
5. Lean Planche
59% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Start in a push-up position with your hands shoulder-width apart and your body straight.
- Engage your core and slowly shift your weight forward, bringing your shoulders past your hands.
- Keep your elbows slightly bent and your body straight as you lean forward.
- Hold this position for a few seconds, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, the same as the Plank
- Equipment: bodyweight only, the same as the Plank
- Body position: lying face down, the same as the Plank
- Balance: harder to stay steady on than the Plank
6. Bodyweight Incline Side Plank
58% match- Abs
- Bodyweight
- Intermediate
- Compound
Pick this when you want to work the abs one side at a time.
How to perform this exercise
- Start by lying on your side with your legs extended and stacked on top of each other.
- Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- Hold this position for the desired amount of time.
- Lower your hips back down to the ground and repeat on the other side.
Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.
Why this matches
- Movement: a lateral hold, close to the Plank
- Primary muscle: abs, the same as the Plank
- Equipment: bodyweight only, the same as the Plank
7. Straddle Planche
58% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Start in a push-up position with your hands shoulder-width apart and your feet spread wide apart.
- Engage your core and slowly shift your weight forward, bringing your shoulders over your hands.
- Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, the same as the Plank
- Equipment: bodyweight only, the same as the Plank
- Body position: lying face down, the same as the Plank
- Balance: harder to stay steady on than the Plank
8. Exercise Ball Pull-in
58% match- Abs
- Stability-ball
- Intermediate
- Compound
How to perform this exercise
- Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
- Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.
- While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
- Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, the same as the Plank
- Equipment: bodyweight only, the same as the Plank
- Body position: lying face down, the same as the Plank
- Balance: harder to stay steady on than the Plank
9. Full Planche
57% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Start in a push-up position with your hands shoulder-width apart and your fingers pointing forward.
- Engage your core and slowly shift your weight forward, lifting your feet off the ground.
- Continue shifting your weight forward until your body is parallel to the ground, balancing on your hands.
- Hold this position for as long as you can, maintaining a straight body line.
- Slowly lower your feet back to the ground and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: Hold for 20 to 30 seconds, 3 sets.
Why this matches
- Primary muscle: abs, the same as the Plank
- Equipment: bodyweight only, the same as the Plank
- Body position: lying face down, the same as the Plank
- Balance: harder to stay steady on than the Plank
10. Sled Drag - Harness
56% match- Quads
- Sled
- Intermediate
- Compound
How to perform this exercise
- To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
- Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.
Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.
Why this matches
- Primary muscle: quads, not abs
- Body position: standing, not lying face down
Why You Might Need a Plank Alternative
You may need to replace the plank because of wrist or shoulder pain from prolonged weight-bearing, low-back discomfort from hip sag, mobility limits, or simply equipment and space constraints. Substitutes let you preserve the primary stimulus, transverse abdominis and rectus abdominis activation and anti-extension control, while shifting load away from painful joints or positions. They also permit progressions (dynamic reps, unilateral challenge, or increased time under tension) and enable safer coaching of breathing and neutral spine. Using alternatives keeps core training consistent without reinforcing compensatory patterns that caused the problem.
Plank FAQ
What muscles does Plank work?
The plank primarily engages the rectus abdominis, transverse abdominis and obliques to maintain a rigid torso. It also recruits glutes, quads, lats and spinal erectors to stabilize the hips and shoulders, training anti-extension and anti-rotation control.
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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology