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Ring Plank

Step by step instructions, muscle activation and variants for the Ring Plank.

MediumAbsCore

About this exercise

A plank hold performed with both hands gripping gymnastic rings set close to the ground. The instability of the rings forces the core, shoulders, and chest to work significantly harder than a standard floor plank, making it an effective progression for developing anti-rotation strength and total midline stability.

How to Perform

  • Set gymnastic rings low so they hang just above floor level
  • Grip one ring in each hand and adopt a high-plank position with arms fully extended below your shoulders
  • Keep your feet hip-width apart and your toes on the floor
  • Engage your core, glutes, and quads to maintain a straight line from head to heels
  • Prevent the rings from swinging or rotating by actively pressing them toward each other
  • Hold the position for the target duration, breathing steadily
  • Lower your knees to the floor to exit the position safely

Muscle Activation

Primary
AbsCore
Secondary
TricepsFront shouldersMiddle chest

About the Ring Plank

The Ring Plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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