Rolling Plank
Strengthen your core with Rolling Plank! This exercise targets abs, obliques, and improves stability. Roll your way to a stronger you!
The Rolling Plank mainly works the core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Rolling Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Deep Core (transverse abdominis); Glutes (gluteus maximus)
Rolling Plank Variations and Alternatives
How to do the Rolling Plank
Start in a standard forearm plank position with elbows under the shoulders, forearms on the ground, and legs extended straight behind, forming a straight line from head to heels.
Engage your core, squeeze your glutes, and keep your body in a neutral position, making sure not to let your hips sag or rise too high.
Without letting your hips drop, slowly roll onto your right forearm, stacking your left shoulder over the right and rotating your body to the side. Your left arm can either reach towards the ceiling or be placed on your hip.
Balance in this side plank position for a moment, ensuring your body forms a straight line from head to feet.
Roll back through the starting plank position and over to the left side, now stacking your right shoulder over the left and assuming a side plank position on the other side.
Continue this motion, rolling from one side to the other for the desired number of repetitions.
Make sure to perform the exercise in a controlled manner to keep your core continuously engaged and to maintain balance and stability throughout the movement.
Rolling Plank FAQs
What muscles does the Rolling Plank work?
The Rolling Plank mainly works the core, with help from the glutes & hips. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Rolling Plank?
None. The Rolling Plank is a bodyweight exercise, so you can do it anywhere.
What are some Rolling Plank variations and alternatives?
Similar exercises include the Barbell Roll-Out, Hip Dip Plank, Kneeling Fist Roll and Medicine-Ball Roll Plank.
Training calculators
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