Alternating Hit the Ball Plank
The Alternating Hit the Ball Plank mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Hit the Ball Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Front Shoulder (anterior deltoid)
How to do the Alternating Hit the Ball Plank
Get into a high plank position with your hands directly under your shoulders and a medicine ball placed a short distance in front of you.
Engage your core and keep your body in a straight line from your head to your heels.
Lift one hand off the floor, reach forward to tap the medicine ball, and return your hand to the starting position.
Alternate sides with each repetition while maintaining a stable core and minimal hip movement.
Alternating Hit the Ball Plank FAQs
What muscles does the Alternating Hit the Ball Plank work?
The Alternating Hit the Ball Plank mainly works the core, with help from the shoulders. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Alternating Hit the Ball Plank?
None. The Alternating Hit the Ball Plank is a bodyweight exercise, so you can do it anywhere.
Training calculators
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