Wall Plank
Build core strength with the Wall Plank! This beginner-friendly exercise stabilizes your body and improves posture. Start today!
The Wall Plank mainly works the core, with help from the chest and back. No equipment needed: it uses just your bodyweight.
Wall Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Wall Plank Variations and Alternatives
How to do the Wall Plank
Stand facing a wall with your feet shoulder-width apart.
Extend your arms straight in front of you, placing your palms against the wall at shoulder height and shoulder-width apart.
Lean your body forward into the wall until your elbows are bent and your body is at a slight angle to the wall.
Engage your core muscles and keep your body in a straight line from head to heels, making sure not to let your hips sag or pike up.
Hold this position for a fixed amount of time, aiming to maintain proper form without any movement.
For beginners, start with shorter intervals such as 20-30 seconds, and gradually increase the duration as you build strength and endurance.
Release the position by gently pushing yourself back to the starting position.
Rest and repeat for the desired number of sets.
Remember to breathe steadily throughout the hold and keep your entire body engaged. Adjust your distance from the wall to increase or decrease the difficulty. The closer you are to the wall, the easier the exercise will be, and the further away you are, the more challenging it will become.
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Wall Plank FAQs
What muscles does the Wall Plank work?
The Wall Plank mainly works the core, with help from the chest and back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Wall Plank?
None. The Wall Plank is a bodyweight exercise, so you can do it anywhere.
What are some Wall Plank variations and alternatives?
Similar exercises include the Back Step Plank, Chinese Plank, Against-Wall Close-Grip Push-Up and Against-Wall Cross Mountain-Climber.
Training calculators
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