Hollow vs Full Plank
Which one fits your Core workout plan?
Contents
Full Plank is the easier place to start — difficulty 3 of 5 vs 5. Compare Core form cues and when to progress.
Compare the benefits of Hollow and Full Plank and pick the one that fits your Core workout.
Hollow vs Full Plank: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hollow more often — 426 sessions compared to 341 for Full Plank.
What most people do isn't always what fits you. Hollow 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 Hollow and Full Plank Differ
| What differs | Hollow | Full Plank |
|---|---|---|
| Muscles worked | abs and quads | abs, chest, and glutes |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 426 sessions | 341 sessions |
How to Do Hollow
Hollow Muscles Worked: Core
Form
- 1. Lift your upper body while keeping your feet off the ground.
- 2. Hold while engaging your core.
Coach's Tips
- In the holding position, only your hips should be touching the ground.
For a full Hollow guide with alternatives and benefits, see the Hollow 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, Hollow 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 Hollow and Full Plank work the same muscles?
Not quite. Hollow loads abs and quads, and Full Plank loads abs, chest, and glutes.
What equipment do Hollow and Full Plank need?
Hollow needs bodyweight only, and Full Plank needs bodyweight only.
Which is easier to start with?
Full Plank is the easier place to start. Move to Hollow once your form holds up.
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