Plank Arm Lifts

A dynamic plank variation that challenges core stability against anti-rotational forces. It targets the transverse abdominis, glutes, and shoulders.

Exercise Details

Level
Intermediate
Body Area
core
Type
core
Required Equipment
Bodyweight
Bodyweight-only
Target Muscle Groups
Primary
Shoulders
Secondary
Abs

Setup

Start in a high plank position with hands under shoulders. Feet should be slightly wider than hip-width for stability. Brace your core.

Instructions

1. Lift one arm straight out in front of you.
2. Hold for a split second without shifting your hips.
3. Lower with control and repeat with the other arm.
4. Keep your back flat and neck neutral.
5. Minimize torso rotation.

Common Mistakes

1. Rotating the hips to the side.
2. Sagging the lower back.
3. Shrugging the shoulders.

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