Strengthen Core with One Arm Plank

One Arm Plank

One Side

Other Side

Rep Range

Time Based

Hints

In the one-arm plank with the non-working arm behind the back, maintaining a stable core and proper alignment is crucial. Begin in a regular plank position, placing your feet wider than hip-width apart for added stability. Transition your weight onto one arm, ensuring it's directly beneath your shoulder, and place the other arm behind your back. Engage your obliques and core muscles to prevent your body from rotating or tilting. Your hips should remain squared to the ground, and the body should maintain a straight line from head to heels.

Common Mistakes

It's common for individuals to let their hips rise too high or sag. Ensure you maintain a neutral spine to optimize the exercise's effectiveness. Relying too heavily on the shoulder of the supporting arm can result in unnecessary strain. Engage your entire core to evenly distribute the workload. Another mistake is allowing the body to rotate due to the absence of the second arm for support; it's crucial to resist this urge and keep the chest and hips squared to the ground.

Breathing

Practice steady, controlled breathing. Inhale deeply through the nose, engaging the diaphragm, and exhale fully through the mouth. Proper breathing helps in core engagement and provides stability during the exercise.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps