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Plank Progression: From Easy to Hard

3 steps, ordered from easier to harder. Open a step to see how to do it and its target range.

  1. Kneeling Plank1. BeginnerKneeling Plank20 to 40 seconds
  2. Plank2. BeginnerPlank20 to 40 seconds
  3. Plank Shoulder Taps3. BeginnerPlank Shoulder Taps8 to 12 reps per side

All progressions

Train every step with Kolibi

Kolibi starts exactly where you are and grows with you, level by level.

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