Plank vs Hollow
Which one fits your Core workout plan?
Contents
Planfit users log Plank more often — 9,776 sessions vs 426. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Plank and Hollow and pick the one that fits your Core workout.
Plank vs Hollow: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Plank more often — 9,776 sessions compared to 426 for Hollow.
What most people do isn't always what fits you. Plank and Hollow differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Plank and Hollow Differ
| What differs | Plank | Hollow |
|---|---|---|
| Muscles worked | abs and glutes | abs and quads |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 9,776 sessions | 426 sessions |
How to Do Plank
Plank Muscles Worked: Core
Form
- 1. Spread your arms shoulder-width apart and support your body on the balls of your feet while lying face down with your knees straight.
- 2. Raise your hips to ensure your body forms a straight line from head to toe.
- 3. Perform the movement by pulling your belly button up to prevent your lower back from sagging.
Coach's Tips
- To avoid hunching your back, keep your body in a straight line and engage your core while holding the position.
For a full Plank guide with alternatives and benefits, see the Plank exercise guide.
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.
Frequently Asked Questions
Which is better for Core, Plank or Hollow?
Planfit users log Plank more often — 9,776 sessions against 426 for Hollow. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Plank and Hollow work the same muscles?
Not quite. Plank loads abs and glutes, and Hollow loads abs and quads.
What equipment do Plank and Hollow need?
Plank needs bodyweight only, and Hollow needs bodyweight only.
Which is easier to start with?
Plank is the easier place to start. Move to Hollow once your form holds up.
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