Videos
Instructions
- Start in a push-up position with arms extended and hands placed slightly in front of shoulders.
- Walk hands forward to extend arms while keeping body aligned from head to heels.
- Engage core, glutes, and legs to maintain stability.
- Hold the position for the desired duration without sagging or arching the back.
- Return hands under shoulders to finish.
Technical Tips
- Keep hips level and avoid dropping the lower back.
- Maintain a neutral neck by looking slightly ahead of your hands.
- Spread fingers for better stability.
- Engage core muscles to reduce stress on the lower back.
Breathing Tips
- Inhale deeply before entering the position.
- Exhale slowly while bracing the core.
- Maintain steady, controlled breathing throughout the hold.
Medical restrictions
- Avoid if experiencing lower back pain.
- Not recommended for shoulder injuries.
- Caution with wrist pain or carpal tunnel syndrome.
Description
The Outstretched Arms Plank is a powerful bodyweight exercise designed to enhance core stability and build functional strength. Unlike the traditional plank, this variation requires you to extend your arms further in front of your body, creating a longer lever and significantly increasing the challenge. This extended position intensifies engagement of the deep abdominal muscles while also demanding strong stabilization from the shoulders, chest, and hips. By holding the body in a straight line from head to heels, the exercise develops endurance and control, making it an excellent addition to any fitness program. This movement is especially effective for athletes, fitness enthusiasts, and individuals looking to progress beyond the standard plank. It improves posture, spinal alignment, and overall body control, which can translate into better performance in sports and daily activities. The Outstretched Arms Plank can be performed anywhere without equipment, making it highly accessible. It is often used in functional training and core-focused routines to build resilience and prevent injuries. Practicing this exercise regularly will improve core endurance, enhance balance, and strengthen the stabilizing muscles that protect the lower back. Whether included as a warm-up, core finisher, or stability drill, it is a versatile and efficient movement to elevate core training.
What muscles does the Outstretched Arms Plank work?
The Outstretched Arms Plank primarily works the abs while also engaging the obliques, shoulders, chest, glutes, quadriceps, triceps, and lower back for stability.
Is the Outstretched Arms Plank harder than a regular plank?
Yes, the Outstretched Arms Plank is more challenging than a regular plank because the longer lever created by extending the arms increases core activation and demands greater stability.
How long should I hold the Outstretched Arms Plank?
Start by holding for 15 to 30 seconds with proper form, and gradually increase the time as your core strength and endurance improve.
Can beginners do the Outstretched Arms Plank?
This exercise is more suitable for intermediate levels. Beginners should start with the standard plank and progress to the outstretched variation once they have built sufficient core strength.
Do I need equipment for the Outstretched Arms Plank?
No equipment is needed for the Outstretched Arms Plank. A mat can be used for comfort, but the exercise can be performed anywhere with enough floor space.