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High plank

Execution

  1. Lie on the ground with your hands in line with your shoulders and your feet shoulder-width apart.
  2. Push your body up, putting the weight on your forearms and feet.
  3. Keep your body straight, you should feel your abs and shoulder muscles.

Points of attention

  • Hips in line with the rest of the body.
  • Push away from the ground and engage your shoulder muscles.
  • Keep your eyes on the ground, neck in line with your spine.

Variations

PROGRESSION

Push-ups
Plank with row using dumbells.
Hold the plank for a longer time.

REGRESSION

Plank with your knees on the floor.

VARIATION: HIGH PLANK W/ SHOULDER TAPS
  1. Stand in a high plank position.
  2. Lift one hand off the floor to touch your opposite shoulder.

Your hips should stay as still as possible by using your abs/obliques. You can widen your stance to make this easier or put the feet closer together if you want a bigger challenge.

 

VARIATION: BEAR PLANK

(…)

 

VARIATION: HIGH PLANK WITH DUMBBELL ROW
  1. Stand in a high plank position with a dumbbell in each hand.
  2. Alternating left and right, lift one dumbbell to your chest and lower it back down.
VARIATION: PLANK JACKS
  1. Stand in a high plank position with a dumbbell in each hand.
  2. Alternatively, lift one dumbbell to your chest and lower it back down.
  3. Repeat on the other side.
VARIATION: HIGH PLANK WITH TOE TOUCHES
  1. Stand in a high plank position.
  2. Move your hips up in the air and lift one hand off the ground to touch your toe. You can tap the opposite toe or the toe on the same side.
  3. Move back down into your plank.

You can do knee touches instead of toe touches.

VARIATION: HIGH PLANK WITH KETTLEBELL TAPS
  1. Stand in a high plank with a kettlebell in between your hands.
  2. Touch the kettlebell first with one hand.
  3. Put the hand back down and repeat on the other side.

Keep the hips steady and core engaged.

VARIATION: HIGH PLANK WITH KETTLEBELL SLEDGE
  1. Stand in a high plank with a kettlebell next to one of your hands.
  2. Grab the kettlebell with the other hand and carry it over to the other side hand.

Keep your hips still and engage your core.

Muscles involved

  • Abdominals
  • Obliques
  • Chest muscles
  • Shoulder muscles
  • Upper back muscles