Videos
Instructions
- Start in a high plank position with arms straight and hands directly under your shoulders.
- Slowly walk your hands forward beyond shoulder level, extending your arms in front of you.
- Engage your core to maintain a straight line from head to heels.
- Hold the position without letting your hips drop or arching your back.
- Maintain tension and stability throughout the hold duration.
Technical Tips
- Keep your core braced at all times to avoid lumbar extension.
- Do not let your hips sag or rise—maintain a neutral spine.
- Distribute weight evenly between your toes and palms.
- Keep the neck aligned with the spine—do not look up or let the head drop.
Breathing Tips
- Inhale deeply before entering the position.
- Breathe slowly and steadily through the nose while holding the plank.
- Avoid holding your breath—use controlled, diaphragmatic breathing to maintain tension.
Medical restrictions
- Lower back pain
- Shoulder instability
- Wrist injuries
Description
The Extended Arm Plank, also known as the Long Lever Plank, is an advanced isometric core exercise that challenges stability and strength. Unlike the standard plank, this variation increases the distance between the hands and shoulders, creating a longer lever and significantly increasing the load on the core and anterior deltoids. This posture emphasizes abdominal bracing and spinal alignment, making it highly effective for building deep core strength, shoulder endurance, and postural control. It is widely used in calisthenics, functional training, and athletic conditioning due to its intensity and simplicity. Requiring no equipment beyond bodyweight and a mat, the Extended Arm Plank can be used as a stand-alone core test or integrated into a broader strength and stability routine. Its isometric nature improves endurance and motor control, especially in the torso and shoulder complex.
What is the benefit of the Extended Arm Plank over the regular plank?
The Extended Arm Plank increases core activation by using a longer lever, placing more tension on the abs and shoulders, making it more challenging than the standard plank.
How long should I hold the Extended Arm Plank?
Start with 20–30 seconds and gradually build up to 60 seconds or more as your core strength and endurance improve.
Is the Extended Arm Plank good for shoulder stability?
Yes, it strengthens the anterior deltoids and stabilizing muscles of the shoulders, improving endurance and joint control.
Can beginners do the Extended Arm Plank?
It's more suited for intermediate to advanced levels. Beginners should first master the standard plank to develop baseline core and shoulder strength.
Does the Extended Arm Plank help with posture?
Yes, it enhances core control and spinal alignment, which can translate into improved posture and reduced lower back strain.