Criss Cross vs Full Plank
Which one fits your Core workout plan?
Contents
Criss Cross is the easier place to start — difficulty 2 of 5 vs 3. Compare Core form cues and when to progress.
Compare the benefits of Criss Cross and Full Plank and pick the one that fits your Core workout.
Criss Cross vs Full Plank: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Full Plank more often — 341 sessions compared to 188 for Criss Cross.
What most people do isn't always what fits you. Criss Cross and Full Plank differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Criss Cross and Full Plank Differ
| What differs | Criss Cross | Full Plank |
|---|---|---|
| Muscles worked | abs, quads, and glutes | abs, chest, and glutes |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 188 sessions | 341 sessions |
How to Do Criss Cross
Criss Cross Muscles Worked: Core
Form
- 1. Lie on the floor and raise both legs towards the sky at a 60-degree angle while keeping them together.
- 2. Interlock your fingers behind your head and lift your head off the floor.
- 3. Keep your toes pointed and prepare by looking at your toes.
- 4. Bend your right elbow and think of it touching your left knee while bending your knee and folding your upper body.
- 5. Do the same on the opposite side.
Coach's Tips
- If it's difficult because it's a high-intensity exercise, please substitute it with another exercise.
For a full Criss Cross guide with alternatives and benefits, see the Criss Cross exercise guide.
How to Do Full Plank
Full Plank Muscles Worked: Core
Form
- 1. Extend your elbows and maintain a position where your shoulders and arms are vertical, keeping your feet narrower than shoulder-width apart.
- 2. Imagine there is a long stick behind your back and align your head, waist, hips, and legs in a straight line.
- 3. Raise your toes, engage your core and glutes, and hold the position.
Coach's Tips
- Keep your body in a straight line and be careful not to let your back sag.
For a full Full Plank guide with alternatives and benefits, see the Full Plank exercise guide.
Frequently Asked Questions
Which is better for Core, Criss Cross or Full Plank?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Core, so the choice comes down to the equipment you have and the muscles you want to load.
Do Criss Cross and Full Plank work the same muscles?
Not quite. Criss Cross loads abs, quads, and glutes, and Full Plank loads abs, chest, and glutes.
What equipment do Criss Cross and Full Plank need?
Criss Cross needs bodyweight only, and Full Plank needs bodyweight only.
Which is easier to start with?
Criss Cross is the easier place to start. Move to Full Plank once your form holds up.
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