Running Plank

Muscles worked

Setup

1. Start in a high plank position with your hands placed directly under your shoulders.
2. Engage your core and glutes to create a straight line from your head to your heels.
3. Spread your fingers wide and press firmly into the floor to stabilize the shoulder girdle.
4. Position your feet hip-width apart with your weight on the balls of your feet.

How to do it

1. Drive your right knee toward your chest as far as possible without rounding your lower back.
2. Quickly switch legs in a fluid motion, extending the right leg back while simultaneously driving the left knee forward.
3. Maintain a rhythmic 'running' pace, exhaling sharply as each knee drives toward the chest.
4. Keep your weight centered over your hands and your hips at the same height throughout the movement.

Form checklist

• Keep your hips low and level with your shoulders; avoid 'piking' the glutes upward.
• Maintain a neutral spine and avoid letting the lower back sag toward the floor.
• Ensure shoulders remain stacked directly over the wrists to protect the joints.
• Keep the core braced tightly to prevent the torso from bouncing or swaying side-to-side.

Pro tips

• Focus on 'pulling' the knee forward using the lower abdominals rather than just swinging the legs to maximize core recruitment.
• Actively push the floor away to engage the serratus anterior and prevent the shoulder blades from winging.
• Maintain a steady gaze about 6 inches in front of your hands to keep the neck in a neutral position.

Make it harder

• Perform the movement with your hands on an unstable surface like a BOSU ball or medicine ball.
• Wear a weighted vest to increase the load on the core and shoulders.

Frequently asked

What muscles does the running plank work?

The running plank primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the running plank?

The running plank requires no equipment — just your body weight.

Is the running plank good for beginners?

The running 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
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
• Bear Crawl Low HipIntermediate · abs, deltoids, and obliques
• Bear Plank Floating Leg ExtensionIntermediate · abs, deltoids, hamstrings, and obliques