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.
The Single-Arm Front Plank mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Single-Arm Front Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Spinal Erectors (erector spinae)
Single-Arm Front Plank Variations and Alternatives
How to do the Single-Arm Front Plank
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.
Engage your core by pulling your belly button towards your spine, and ensure your hips do not sag or lift too high.
Slowly and carefully shift your weight onto one arm, keeping your body as stable and straight as possible.
Raise the free arm and hold it straight out to the side or along your body for added stability.
Maintain a tight core and straight body line, avoiding any twisting or bending at the hips.
Hold the one-arm plank position for the desired duration, keeping your breathing steady.
Carefully lower the raised arm and return to the starting plank position.
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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Single-Arm Front Plank FAQs
What muscles does the Single-Arm Front Plank work?
The Single-Arm Front Plank mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Single-Arm Front Plank?
None. The Single-Arm Front Plank is a bodyweight exercise, so you can do it anywhere.
What are some Single-Arm Front Plank variations and alternatives?
Similar exercises include the Saw Plank, Dumbbell Front-Leg Arm Raise Plank, Finger Raises Plank and Arm-Forward Plank.
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