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Stomach plank on bench with a leg kick out

Builds strength and muscle in the glutes

Core & AbsIntermediateStrengthPlank

At a glance

Muscles workedPrimary: Glutes. Secondary: Core, hamstrings, obliques
Muscle groupCore & Abs
DifficultyIntermediate
TypeStrength · Plank
Sets & reps3 sets × 15-20 reps
Estimated calories burned~40 kcal

How to do it

  1. Step 1: Set up in the starting position with core braced
  2. Step 2: Move through the full range with control, targeting the glutes
  3. Step 3: Pause briefly and squeeze at the hardest point
  4. Step 4: Return slowly under control
  5. Step 5: Complete all reps, then switch sides if single-sided

Equipment

Coaching tips

Benefits

Builds strength and muscle in the glutes

Common mistakes

Sagging hips or holding the breath

Make it harder

Slow the tempo and pause at the top

Make it easier

Reduce the range or use no added load

Breathing

Exhale on effort

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More core & abs exercises

Knee Tuck off incline bench

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Legs Over Head Stretch Part 2

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Feet Elevated On Wall Water Bottle Sit Up v2

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Knee Tuck Hold with Dumbbell Press

Intermediate · 4 sets × 10-12 reps

Side Plank Bodyweight Abs and Core Tap and Reach

Intermediate · 3 sets × 8-10 each side

Hands underneath knee tuck

Intermediate · 3 sets × 12-15 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.