Exercise guide
Star Plank
- Advanced
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Star Plank is an advanced isometric core exercise that significantly increases the lever length of the limbs to maximize tension across the entire anterior chain and shoulders. It requires exceptional stability and full-body coordination to maintain a rigid spine against gravity.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a standard high plank position with your hands directly under your shoulders and feet hip-width apart.
- Walk your hands out several inches in front of your head and wider than shoulder-width.
- Step your feet out wide until your body forms an 'X' or star shape.
- Ensure your palms are flat on the floor and your weight is distributed between your toes and hands.
How to do it
- Brace your core and squeeze your glutes to create a rigid line from your head to your heels.
- Hold the position statically, maintaining a neutral spine and avoiding any sagging in the hips.
- Breathe steadily and deeply through your nose, maintaining intra-abdominal pressure throughout the hold.
- Maintain the hold for the prescribed duration, focusing on total body tension.
Form checklist
- Keep your hips level with your shoulders; do not let them sag or pike up.
- Actively push the floor away to engage your shoulders and prevent 'winging' of the shoulder blades.
- Keep your neck neutral by looking at the floor slightly in front of your hands.
- Squeeze your quadriceps to keep your legs fully locked out.
Pro tips
- Create 'internal tension' by trying to pull your hands and feet toward the center of your body without actually moving them.
- Focus on a slight posterior pelvic tilt to ensure your lower back doesn't take the load.
Make it harder
- Walk your hands even further forward to increase the lever length and core demand.
- Try lifting one hand or one foot off the ground to add a significant anti-rotational challenge.
Frequently asked
- What muscles does the star plank work?
- The star 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 star plank?
- The star plank requires no equipment — just your body weight.
- Is the star plank good for beginners?
- The star plank is rated advanced. 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
- Bosu Ball Plank HoldIntermediate · abs, deltoids, obliques, and pectorals
- Explosive Dynamic PlankIntermediate · abs, deltoids, obliques, and pectorals
- Knee Tap Sky ReachIntermediate · abs, calves, deltoids, obliques, and pectorals