One Arm Front Plank
Description
The one arm front plank is an advanced plank variation. The lifter holds a high plank and lifts one arm off the floor, supporting the entire body on the other arm. The asymmetric load forces a brutal anti-rotation challenge through the core.
Equipment Required
One Arm Front Plank Instructions
- Begin in a high plank position with hands under the shoulders.
- Set the body in a straight line from head to heels.
- Set the feet wider than the hips for stability.
- Brace your core hard and keep the hips level.
- Shift the weight slightly to one arm.
- Lift the other arm off the floor and reach it forward.
- Hold the one arm position with the body steady.
- Place the arm back down. Complete time and switch sides.
One Arm Front Plank Form & Visual
One Arm Front Plank Benefits
- Brutal anti-rotation core move
- Builds shoulder stability
- Trains the obliques
- No equipment needed
- Strong unilateral core builder
- Useful core finisher
One Arm Front Plank Muscles Worked
- Rectus abdominis
- Obliques
- Anterior deltoid
- Serratus anterior
One Arm Front Plank Variations & Alternatives
- Plank
- Side Plank
- Plank Shoulder Tap
- Bird Dog
