Iron Cross Plank

Muscles worked

Setup

1. Start in a standard high plank position with your hands directly under your shoulders and feet hip-width apart.
2. Gradually walk your hands out to the sides, away from your midline, until they are significantly wider than shoulder-width.
3. Position your hands so your arms are nearly perpendicular to your torso, forming a 'T' shape with your body.
4. Engage your glutes and core to create a straight line from your head to your heels.

How to do it

1. Hold this wide-arm position, keeping your elbows slightly unlocked but arms mostly straight to maintain tension in the chest and shoulders.
2. Breathe deeply and steadily through your nose, focusing on maintaining intra-abdominal pressure without letting your hips sag.
3. Maintain total body tension by pushing through your toes and actively pressing your palms into the floor.
4. Hold for the prescribed duration, then carefully walk your hands back to the center to safely exit the position.

Form checklist

• Keep hips level with your shoulders; avoid letting the lower back arch or the hips dip toward the floor.
• Maintain a neutral neck by looking at the floor about 6 inches in front of your hands.
• Squeeze your glutes and quadriceps throughout the hold to stabilize the lower body.
• Ensure your hands remain in line with your shoulders, not drifting too far forward toward your head.

Pro tips

• Imagine trying to 'scrub' the floor together by pulling your hands toward the midline to maximize pectoral and serratus anterior engagement.
• Focus on 'hollowing' your stomach by pulling your belly button toward your spine to ensure the deep transverse abdominis is fully recruited.

Make it harder

• Bring your feet closer together or lift one leg off the ground to decrease the base of support and increase the rotational stability demand.
• Slowly increase the distance of your hands further out to the sides to lengthen the lever and increase the load on the core and shoulders.

Frequently asked

What muscles does the iron cross plank work?

The iron cross plank primarily targets the abs, deltoids, obliques, and pectorals, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the iron cross plank?

The iron cross plank requires no equipment — just your body weight.

Is the iron cross plank good for beginners?

The iron cross plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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