Exercise guide
Ring Plank
- Intermediate
- Compound
- Timed hold
- Back
The Ring Plank is an advanced core stability exercise that leverages the instability of gymnastic rings to intensify muscle recruitment across the anterior chain. It forces the core, shoulders, and chest to work significantly harder than a standard floor plank to maintain a neutral spine.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Secondary
Equipment
Setup
- Adjust the rings so they are approximately 6 to 12 inches off the floor.
- Grip the rings firmly with a neutral grip (palms facing each other) and position them directly under your shoulders.
- Step your feet back into a push-up position with your feet hip-width apart for stability or together for a greater challenge.
- Ensure your body forms a straight line from your head to your heels.
How to do it
- Inhale and brace your core, squeezing your glutes and quads to create full-body tension.
- Hold the position while maintaining a steady, shallow breathing pattern into your braced midsection.
- Exhale forcefully if you feel your stability wavering to re-engage the deep abdominals.
- Maintain a controlled tempo, focusing on holding the static position for the prescribed duration without letting the rings drift.
Form checklist
- Keep your shoulders stacked directly over your hands to avoid unnecessary joint strain.
- Maintain a slight 'hollow body' position by tucking your pelvis and avoiding any arch in the lower back.
- Actively push down into the rings to keep your shoulder blades protracted (pushed apart).
- Do not let your hips sag or your head drop toward the floor.
- Keep your elbows fully locked out to maximize stability and tension.
Pro tips
- Turn the rings slightly outward (Rings Turned Out) to increase the demand on your biceps and shoulder stabilizers.
- Imagine pulling the rings toward your toes to engage your lats and further stabilize your torso.
- Focus on 'crushing' the ring handles to increase neural drive and full-body irradiation.
Make it harder
- Elevate your feet on a bench or box to shift more weight onto the upper body and increase the core demand.
- Perform 'Ring Saws' by slowly pushing the rings forward a few inches and pulling them back while maintaining a rigid plank.
Frequently asked
- What muscles does the ring plank work?
- The ring 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 ring plank?
- The ring plank uses suspension trainer.
- Is the ring plank good for beginners?
- The ring plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
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