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Core · Intermediate

One Arm Front Plank

Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the obliques and core.

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One Arm Front Plank demonstration

Exercise overview

Training details

CoreObliquesShouldersGlutes

Equipment

Bodyweight

Sets × time

3 × 20 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Start in a high plank with the hands beneath the shoulders and the feet wider than hip width.
  2. 02Brace the abdomen and glutes, then shift weight into one hand without lifting or rotating the pelvis.
  3. 03Lift the opposite hand a few centimeters and hold it beside the torso or reach it forward only if alignment remains stable.
  4. 04Keep the chest and hips square to the floor while breathing normally for the prescribed time.
  5. 05Replace the hand under control, reset the plank, and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPlank Shoulder TapRelated variationPlank Hold

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Alternatives

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