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Single-Arm Plank

Step by step instructions, muscle activation and variants for the Single-Arm Plank.

HardAbsObliques

About this exercise

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.

How to Perform

  • Begin in a standard forearm plank with elbows below your shoulders and body in a straight line
  • Brace your core, squeeze your glutes, and keep your hips level
  • Carefully lift one arm off the floor and place it across your lower back or alongside your torso
  • Keep your hips square to the ground and resist any tendency to rotate or drop to one side
  • Hold the position for the target duration while breathing steadily
  • Return the raised arm to the floor, then repeat on the opposite side

Muscle Activation

Primary
AbsObliques
Secondary
Front shouldersUpper chestMiddle chestOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Single-Arm Plank

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.

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