Alternating Plank with Arm to Fifth
The Alternating Plank with Arm to Fifth mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Plank with Arm to Fifth Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Front Shoulder (anterior deltoid)
How to do the Alternating Plank with Arm to Fifth
Setup
Begin in a high plank position, with your hands directly under your shoulders and your body forming a straight line from your head to your heels.
Keep your feet slightly wider than shoulder-width apart to provide a stable base of support.
Movement
Engage your core muscles firmly to prevent your hips from rotating or sagging.
While keeping your torso as still as possible, shift your weight onto one arm and lift the opposite arm straight out in front of you until it is in line with your shoulder.
Hold the extended position for a moment, focusing on maintaining your balance and keeping your hips level.
Lower your hand back to the starting position with control.
Repeat the movement on the opposite side, alternating arms in a controlled, rhythmic fashion.
Form Tips
Avoid letting your lower back arch or your hips tilt during the reach.
Keep your gaze focused on the mat just ahead of your hands to maintain a neutral neck position.
Alternating Plank with Arm to Fifth FAQs
What muscles does the Alternating Plank with Arm to Fifth work?
The Alternating Plank with Arm to Fifth 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 Plank with Arm to Fifth?
None. The Alternating Plank with Arm to Fifth is a bodyweight exercise, so you can do it anywhere.
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