Videos
Instructions
- Start in a push-up position with your hands directly under your shoulders.
- Extend your legs behind you and balance on the balls of your feet.
- Engage your core and keep your body in a straight line from head to heels.
- Hold the position for the desired duration while maintaining proper alignment.
Technical Tips
- Avoid arching or sagging your lower back.
- Keep your neck neutral by looking slightly ahead of your hands.
- Distribute your weight evenly between hands and toes.
- Squeeze your glutes and draw your belly button toward your spine.
Breathing Tips
- Inhale through the nose to stabilize the core.
- Exhale slowly and steadily while maintaining the hold.
- Avoid breath-holding; maintain a consistent breathing rhythm.
Medizinische Einschränkungen
- Wrist injuries
- Shoulder instability or impingement
- Lower back pain or herniated disc
- Carpal tunnel syndrome
The Planks on Hands exercise, also known as the high plank, is a foundational isometric movement designed to strengthen the core and improve overall body stability. By maintaining a straight, aligned posture supported by the hands and toes, this exercise activates deep abdominal muscles essential for postural control and functional strength. Its simplicity and effectiveness make it a staple in fitness routines, from beginner to advanced levels. As a bodyweight-only movement, it requires no equipment and can be performed virtually anywhere. This position also engages stabilizing muscles in the shoulders, glutes, and lower back, contributing to enhanced joint integrity and movement efficiency. The high plank is an ideal addition to training programs focused on core endurance, injury prevention, and full-body tension. Practicing it regularly promotes better posture, enhanced control in compound lifts, and foundational strength needed for more dynamic movements like push-ups and burpees.
What muscles do planks on hands target the most?
Planks on hands primarily target the abs, specifically the deep core stabilizers, while also engaging the shoulders, glutes, triceps, and lower back for postural support and balance.
Is planking on hands better than on forearms?
Planking on hands places more load on the shoulders and wrists and enhances core stability in a push-up-like position, while forearm planks reduce wrist strain and increase core activation due to the lower center of gravity.
How long should I hold a high plank as a beginner?
Beginners should aim to hold a high plank for 20–30 seconds, focusing on maintaining proper form, and gradually increase the duration as core strength improves.
Can I do planks every day for better results?
Yes, daily planking is generally safe and effective for building core endurance, as long as proper form is maintained and the body is allowed adequate recovery from other intense training.
Does planking help with lower back pain?
Yes, when done correctly, planking strengthens the core muscles that support the spine, which can help alleviate and prevent lower back pain.