Single-Arm Plank

CoreBW

A high plank held on only three points of contact — one hand lifted off the floor and extended forward or to the side — dramatically increasing the anti-rotation demand compared to a standard four-point plank.

Demo: NPTI Florida

Sets

3

Reps

15-20 sec per side

Rest

45s

Contraindications

Wrist sensitivity — perform on a fist.

Setup

High plank position, hands under shoulders, feet slightly wider than hip width for stability.

Execution

  1. 1Brace the core hard before lifting a hand
  2. 2Lift one hand off the floor, extending it forward or resting it on the low back
  3. 3Keep the hips completely square, resisting any rotation toward the lifted side
  4. 4Hold for time, then switch sides
  5. 5Widen the stance if the hips rotate excessively

Key cues

  • Hips stay square, don't let them open up
  • Only the arm moves, everything else is locked
  • Widen your feet if you're rotating
  • Breathe steadily through the hold

Common faults

  • Hips rotating toward the lifted arm's side
  • Stance too narrow, causing instability
  • Shoulders sagging on the supporting side
  • Holding breath and losing the brace

Tweaks

  • Alternate arms without touching down between switches
  • Add a band around the wrists for anti-rotation resistance
  • Progress to plank pull-through once single-arm hold is solid

Regressions

Front Plank

Progressions

Plank Pull-Through

Muscles

Primary: Obliques, Transverse Abdominis

Secondary: Shoulders, Rectus Abdominis

Notes

ANTI-ROTATION + ANTI-EXTENSION.

Sources

Attribution: General S&C canon