I have hurt my shoulder so for the next 2-4 weeks I have to be a little careful with my training. The daily running is properly OK as long as I keep away from the most challenging trail runs, but the daily dose of the plank has to be replaced for the duration with something a little more gentle.

But what are the good alternatives to the plank if it a part of a daily morning exercise?

  • Barbell front squat? The rack rests on the deltoids, but that might not actually hurt your "shoulder" depending on what happened. – Eric Dec 1 '14 at 17:25


Sorry about the shoulder injury. There are minor alternatives to planks; however, they all involve shoulder usage.

In my opinion, if you cannot perform plank (an exercise that requires no movement) due to shoulder issues, no other single exercise exists as a substitute.

This source highlights some exercises that can be done to replace planks; however, they still won't give as much benefits.

  • The problem is that the static press is on the exact ligaments that has been hurt. Thanks for the reference - I'll check it out soon. – Tonny Madsen Mar 31 '14 at 14:37

Here are some core workouts I can think of that shouldn't use the shoulder.

  • Superman (without arms extended)
  • Crunches
  • Reverse Crunch
  • Bicycles
  • Side Crunch

Source: I hurt my shoulder back in January and did a lot of these instead of the plank family.

  • Unfortunately, only Spiderman uses the transverse abdominus, which is used in plank. I guess this may be a useful suggestion, as whilst it does still use shoulder, there is less weight on it than plank – Tracy at 2bactive Apr 1 '14 at 6:15
  • Add Leg Lifts & Flutter Kicks to this list – Chris Johnson Jul 1 '14 at 18:35

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