Low Arm-Cross Plank
Level up your core stability with the Low Arm-Cross Plank. This advanced variation challenges your balance and forces intense bracing to keep your hips level while alternating arm reaches.
The Low Arm-Cross Plank mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Low Arm-Cross Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Front Shoulder (anterior deltoid)
How to do the Low Arm-Cross Plank
Setup
Begin in a standard forearm plank position with your elbows directly beneath your shoulders and your body forming a straight line from your head to your heels.
Engage your core tightly and ensure your hips do not sag or pike.
Movement
While maintaining a strong, stable pillar position, shift your weight slightly to one side.
Slowly lift your opposite arm off the floor and reach it straight forward in front of you.
Pause briefly at the top of the reach while focusing on keeping your hips level and preventing rotation through the torso.
Lower your arm back to the starting position with control.
Repeat the movement on the opposite side, alternating reaches for the desired duration or repetition count.
Form Tips
Keep Hips Quiet: The goal is to minimize rocking or hip movement when you lift the arm; focus on extreme core bracing.
Avoid Shrugging: Maintain a slight distance between your shoulders and ears.
Low Arm-Cross Plank FAQs
What muscles does the Low Arm-Cross Plank work?
The Low Arm-Cross 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 Low Arm-Cross Plank?
None. The Low Arm-Cross Plank is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.