Build Core Strength with Single Arm High Plank

Single Arm High Plank

One Side

Other Side

Rep Range

Time Based

Hints

In the single-arm high plank, core stability and upper body strength are emphasized. Begin in a high plank position, making sure your hands are directly under your shoulders. Your feet should be spread slightly wider than hip-width for added stability. Shift your weight onto one arm, lifting the opposite arm off the ground and placing it behind your back. Engage your core, glutes, and quads to maintain a straight line from head to heels. Aim to keep your hips level and resist any rotation or sagging.

Common Mistakes

One common mistake is allowing the hips to dip or twist, which can put undue strain on the lower back and diminish core engagement. Not keeping the supporting arm directly beneath the shoulder can lead to unnecessary joint stress. Also, allowing the head to drop or lifting it too high can lead to neck tension and spinal misalignment.

Breathing

Maintain a steady breathing pattern. Inhale deeply through the nose, engaging the core, and exhale through the mouth, ensuring the muscles receive a consistent oxygen supply.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

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