High Plank

oec:high-plank

An isometric bodyweight core exercise held at the top of a push-up position to build anterior core stability and shoulder endurance.

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Also called: Straight-Arm Plank, Push-Up Plank, Full Plank

How to do it

Start on all fours with your hands placed directly underneath your shoulders, fingers spread comfortably.
Step your feet back one at a time to extend your legs, supporting your weight on your hands and the balls of your feet with feet hip-width apart.
Press the floor away through your palms to spread your shoulder blades and create a straight line from your head to your heels.

Lock your position by bracing your abdominals, squeezing your glutes, and engaging your quadriceps.
Hold this rigid straight-arm position for the target duration without allowing your hips to sag or hike upward.
Lower your knees gently to the floor when the set is complete.

Breathe continuously and evenly through your nose and mouth without releasing abdominal tension.

Sagging at the hips and hyperextending the lower back.: Tuck your pelvis slightly under and aggressively brace your core and glutes to restore a neutral spine.
Piking the hips up into a tent shape to relieve core tension.: Lower your hips until your shoulders, hips, and ankles align in a straight plane.
Winged scapulae with sunken chest.: Actively push through your hands to keep your upper back slightly rounded and shoulder blades protracted.

Those with wrist discomfort can elevate hands on parallettes or perform the movement on their forearms.

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