← All exercises

Plank on Hands Alternative

12 substitute exercises that target the same muscles

1
Mountain Climber Slide with Towel demonstration

Mountain Climber Slide with Towel
2
Mountain Climber Plank demonstration

Mountain Climber Plank
3
Squat Thrust demonstration

Squat Thrust
4
Alternate Single Leg Raise Plank demonstration

Alternate Single Leg Raise Plank
5
Squat Press Down Twist demonstration

Squat Press Down Twist
6
Swing Back Knee Drives demonstration

Swing Back Knee Drives
7
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
8
Boxing Left Uppercut demonstration

Boxing Left Uppercut
9
Mountain Climbers Shoulder Tap demonstration

Mountain Climbers Shoulder Tap
10
Crab Twist Toe Touch demonstration

Crab Twist Toe Touch
11
T-Twist Knee Drive demonstration

T-Twist Knee Drive
12
Elbow Push-Up demonstration

Elbow Push-Up

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Plank on Hands trains

Primary Obliques Rectus Abdominis

Secondary Deltoid Anterior Gluteus Maximus Quadriceps Triceps Brachii

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.