Step by step instructions, muscle activation and variants for the Single-Arm Plank.
An advanced isometric core exercise where the body is held in a straight plank position supported by only one forearm or hand. Removing one point of support dramatically increases the anti-rotation and lateral stability demands on the core and obliques.
The Single-Arm 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.
