About this exercise
An isometric core exercise performed with feet elevated against a wall, holding the body in a horizontal plank position. Elevating the feet increases demand on the core and shoulders compared to a standard plank.
Wall Plank
Step by step instructions, muscle activation and variants for the Wall Plank.
EasyCore
How to Perform
- Kneel facing away from the wall and place your hands on the floor shoulder-width apart
- Walk your feet up the wall behind you until your body is roughly parallel to the floor
- Form a straight line from head to heels, squeezing your glutes and bracing your core
- Keep your wrists directly below your shoulders and arms fully extended
- Hold the position for the prescribed time, breathing steadily
- To finish, carefully walk your feet back down the wall and return to the floor
Muscle Activation
Primary
Core
Secondary
AbsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Wall Plank
The Wall Plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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