Step by step instructions, muscle activation and variants for the Long Plank Against Wall.
A full-body isometric hold performed in a straight-arm plank position with the feet braced against a wall for stability. The wall contact lengthens the lever and increases the demand on the core, shoulders, and back compared to a standard floor plank.
The Long Plank Against Wall 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.
