Plank on Hands Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Tensor Fasciae Latae, Obliques, Pectoralis Major Sternal Head, Serratus Anterior, Gluteus Maximus, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Standard Plank
How to: Plank on Hands
- Start in a push-up position with your arms straight and hands under your shoulders.
- Keep your feet together and engage your core.
- Hold the position for the desired duration while maintaining form.
Common Mistakes
- Letting your hips sag or rise too high.
- Holding your breath instead of maintaining a steady breathing pattern.
- Lifting your head too high or dropping your chin.
Modifications
- Perform on your knees if standard plank position is too challenging.
- Elevate your hands on a bench or step to reduce intensity.
Tips
- Keep your body in a straight line from head to heels.
- Engage your core and squeeze your glutes to maintain stability.
- Breathe consistently throughout the movement.
Plank on Hands Alternatives
Tags
core
strength
waist
abdominals
plank
stability