Mission Impossible 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. Walk your hands forward and outward as far as possible while maintaining a flat back.
3. Step your feet out wider than shoulder-width to create a 'star' shape with your body.
4. Lower your torso until your chest is just a few inches off the ground, keeping your arms extended.

How to do it

1. Inhale deeply and brace your core, creating maximum tension throughout your entire body.
2. Hold this low-profile position, maintaining a straight line from your head to your heels without letting your hips sag.
3. Maintain the hold using short, forceful exhales to keep the abdominal wall engaged.
4. Carefully walk your hands back under your shoulders to exit the position safely.

Form checklist

• Keep the pelvis tucked in a posterior pelvic tilt to prevent lower back arching.
• Squeeze your glutes and quadriceps as hard as possible to stabilize the lower body.
• Maintain a neutral neck by looking at the floor slightly ahead of your hands.
• Ensure your shoulder blades remain protracted (pushed away from each other) rather than collapsing.

Pro tips

• Create 'internal tension' by actively trying to pull your hands and feet toward the center of your body without moving them.
• Focus on pushing through your fingertips to maximize engagement of the serratus anterior and deltoids.

Make it harder

• Lift one foot or one hand an inch off the ground to add a significant anti-rotational challenge.
• Perform the exercise while wearing a weighted vest to increase the load on the core and shoulders.

Frequently asked

What muscles does the mission impossible plank work?

The mission impossible 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 mission impossible plank?

The mission impossible plank requires no equipment — just your body weight.

Is the mission impossible plank good for beginners?

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

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Battling Ropes Half KneelingIntermediate · abs, biceps, deltoids, obliques, and pectorals
• Bear WalkIntermediate · abs, calves, deltoids, hamstrings, obliques, and pectorals
• Bosu Ball Plank HoldIntermediate · abs, deltoids, obliques, and pectorals