Core · Bodyweight
Star Plank
How to do the star plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a face-down plank on your hands or forearms, then walk your hands and feet wide so your body forms a star or X shape. Brace your whole core and hold the position with a straight line from head to heels, keeping your hips level and your glutes tight.
- 1The deep core bracing hard against the wide base
- 2Glutes squeezed to keep the hips from sagging
- 3Even tension across the abs and obliques as you hold
Common mistakes
- Letting your hips sag toward the floor or pike up
- Holding your breath instead of breathing steadily
- Shrugging your shoulders up toward your ears
Muscles worked
The star plank mainly works the lower abs, with the upper abs, obliques, glutes, and front delts assisting.
- Lower AbsPrimary
- Upper AbsSupport
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- QuadsMinor
- HamstringsMinor
- Side DeltsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the star plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.