Ring Plank

Muscles worked by the Ring Plank

Primary

AbsRectus AbdominisDeep CoreTransversus Abdominis

Secondary

Front DeltsAnterior DeltoidObliquesOblique AbdominalsChestPectoralis MajorSerratusSerratus Anterior

Also called: abs, six-pack, rectus abdominis, abdominals, stomach muscles, transverse abdominis.

Equipment

Gymnastic Rings

Also called: gymnastic rings, still rings, wood rings, olympic rings.

How to do the Ring Plank

1. Set the rings at about knee height and take hold of them with the arms straight under the shoulders.
2. Step the feet back into a plank, with the body in a straight line from head to heels.
3. Brace the abdominals and glutes and press the rings down and slightly out to keep them steady.
4. Hold the position without letting the hips sag or the rings drift apart.
5. Step the feet in and stand up to finish.

Form tips

• Keep the rings close to the sides of the chest; if they swing, place the feet wider.
• Push the floor away through the rings so the shoulder blades stay wide.
• Raise the rings to make the hold easier and lower them to make it harder.

At a glance

Ring Plank in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bear Plank Hold
• Crab Dips
• High Plank
• Plank
• Plank Knee Tuck
• Reverse Plank
• Reverse Plank Dips
• Reverse Tabletop Hip Pulses

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ring-plank",
  "name_en": "Ring Plank",
  "name_de": "Ring Plank",
  "name_es": "Plancha en Anillas",
  "description_en": "A plank held with the hands in gymnastic rings and the feet on the floor. The rings move freely, so the shoulders and trunk have to work harder to keep the body in a straight line.",
  "description_de": "Eine Plank, bei der die Hände in Turnringen sind und die Füße auf dem Boden stehen. Die Ringe bewegen sich frei, sodass Schultern und Rumpf härter arbeiten müssen, um den Körper in einer geraden Linie zu halten.",
  "description_es": "Una plancha con las manos en anillas de gimnasia y los pies en el suelo. Las anillas se mueven libremente, por lo que los hombros y el tronco tienen que trabajar más para mantener el cuerpo en línea recta.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "advanced",
  "equipment": "rings",
  "body_part": "core",
  "primary_muscles": [
    "rectus_abdominis",
    "transverse_abdominis"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "obliques",
    "pectoralis_major",
    "serratus_anterior"
  ],
  "goals": [
    "strength",
    "endurance"
  ],
  "tags": [
    "core",
    "calisthenics",
    "lower_back_safe",
    "knee_safe",
    "no_axial_load"
  ],
  "variation_group": "plank",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Set the rings at about knee height and take hold of them with the arms straight under the shoulders.",
    "Step the feet back into a plank, with the body in a straight line from head to heels.",
    "Brace the abdominals and glutes and press the rings down and slightly out to keep them steady.",
    "Hold the position without letting the hips sag or the rings drift apart.",
    "Step the feet in and stand up to finish."
  ],
  "instructions_de": [
    "Häng die Ringe auf etwa Kniehöhe und greif sie mit gestreckten Armen unter den Schultern.",
    "Geh mit den Füßen zurück in die Plank, der Körper in einer geraden Linie von Kopf bis Ferse.",
    "Spann Bauchmuskeln und Gesäß an und drück die Ringe nach unten und leicht nach außen, damit sie ruhig bleiben.",
    "Halte die Position, ohne dass die Hüfte durchhängt oder die Ringe auseinanderdriften.",
    "Geh zum Abschluss mit den Füßen nach vorn und steh auf."
  ],
  "instructions_es": [
    "Coloca las anillas aproximadamente a la altura de las rodillas y agárralas con los brazos estirados bajo los hombros.",
    "Retrocede con los pies hasta la plancha, con el cuerpo en línea recta de la cabeza a los talones.",
    "Contrae el abdomen y los glúteos y empuja las anillas hacia abajo y ligeramente hacia fuera para mantenerlas estables.",
    "Mantén la posición sin dejar que la cadera se hunda ni que las anillas se separen.",
    "Acerca los pies y ponte de pie para terminar."
  ],
  "tips_en": [
    "Keep the rings close to the sides of the chest; if they swing, place the feet wider.",
    "Push the floor away through the rings so the shoulder blades stay wide.",
    "Raise the rings to make the hold easier and lower them to make it harder."
  ],
  "tips_de": [
    "Halte die Ringe dicht neben den Seiten der Brust; schwingen sie, stell die Füße weiter auseinander.",
    "Drück den Boden durch die Ringe weg, damit die Schulterblätter breit bleiben.",
    "Häng die Ringe höher, um den Halt leichter zu machen, und tiefer, um ihn schwerer zu machen."
  ],
  "tips_es": [
    "Mantén las anillas cerca de los costados del pecho; si se balancean, separa más los pies.",
    "Empuja el suelo a través de las anillas para que los omóplatos permanezcan abiertos.",
    "Sube las anillas para que el ejercicio sea más fácil y bájalas para hacerlo más difícil."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "main": "images/flat/ring-plank-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ring-plank");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.