Against-Wall Long Plank
Build core strength with the Against-Wall Long Plank! Modify the classic plank and improve your form against the wall.
Muscle Groups
Primary
Instructions
1. Stand facing a wall with your feet together at a distance where you can place your hands flat against the wall without leaning too far forward.
2. Reach out and place your palms against the wall, shoulder-width apart, with fingers pointing upwards and elbows extended.
3. Step back with your feet until your body is at a comfortable diagonal angle from the wall.
4. Engage your core, quads, and glutes to keep your body straight. Your feet should be flat on the ground, and your weight should be distributed between the balls of your feet and your hands against the wall.
5. Keep your head in a neutral position, aligning it with your spine, and ensure that your shoulders are directly above your wrists to maintain good form.
6. Hold this 'long plank' position for a specified duration while breathing steadily.
7. To end the exercise, walk your feet forward to reduce the angle and gently release your hands from the wall to return to a standing position.
Remember to keep your body rigid and straight throughout the exercise, avoiding sagging hips or piked hips, to maximize the core stability benefits of this isometric hold.
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