Single-Arm Front Plank
Test your core strength and stability with the Single-Arm Front Plank! A challenging plank variation for a stronger, more resilient midsection.
Muscle Groups
Primary
Secondary
Instructions
1. Start in a standard plank position, with your elbows directly under your shoulders, forearms flat on the ground, and legs extended straight behind you. Your body should form a straight line from your head to your heels.
2. Engage your core by pulling your belly button towards your spine, and ensure your hips do not sag or lift too high.
3. Slowly and carefully shift your weight onto one arm, keeping your body as stable and straight as possible.
4. Raise the free arm and hold it straight out to the side or along your body for added stability.
5. Maintain a tight core and straight body line, avoiding any twisting or bending at the hips.
6. Hold the one-arm plank position for the desired duration, keeping your breathing steady.
7. Carefully lower the raised arm and return to the starting plank position.
8. Rest as needed, and then repeat on the opposite side.
Remember to perform the exercise with controlled movements and do not compromise form for longer holding times. If you are a beginner or find it difficult to maintain the proper form, work on mastering the standard two-armed plank before attempting the one-arm variation.
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