Single-Arm Plank

Core, Shoulders, TricepsBodyweight

Bodyweight core hold that challenges anti-rotation while building shoulder and triceps stability.

How to do it

1Set up in a high plank position with feet slightly wider than shoulder-width for stability.

2Form a straight line from head to heels, tucking your pelvis and squeezing your glutes.

3Slowly lift one hand off the floor and pull it to your torso or touch your opposite shoulder.

4Hold this position, actively resisting any urge to rotate your hips or shoulders.

5Lower your hand to the floor and repeat on the other side.

Common mistakes

Rotating your hips as you lift your hand, losing the anti-rotational core benefit.

Sagging or piking your hips out of alignment.

Craning your neck upward, straining your neck and spine.

Breathing

Breathe smoothly and continuously throughout the hold.

Make it harder or easier

Widen your stance or drop to your knees to make it easier.

Narrow your feet or reach your free arm straight forward to increase difficulty.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.