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Instructions
- Start in a standard plank position with feet slightly wider than shoulder-width.
- Shift your weight to your right arm and lift your left hand off the ground.
- Keep your hips level and core tight to avoid rotation.
- Hold the position for the desired time while maintaining straight alignment.
- Switch sides and repeat for balanced training.
Technical Tips
- Engage your glutes and quadriceps for better stability.
- Keep your neck neutral by gazing at the floor.
- Avoid letting your hips sag or rotate during the hold.
Breathing Tips
- Inhale deeply before lifting your arm.
- Exhale slowly while stabilizing your core during the hold.
- Breathe steadily and calmly throughout the exercise.
Medical restrictions
- Shoulder injuries
- Lower back pain
- Wrist injuries
- Core muscle strain
How long should I hold the one arm plank for best results?
Hold the one arm plank for 15 to 45 seconds per side depending on your core strength level. Focus on maintaining proper form rather than extending time excessively to ensure safe and effective results.
Is the one arm plank better than the standard plank?
The one arm plank is more challenging than the standard plank because it adds an anti-rotational stability demand, engaging deeper core muscles. Both exercises have unique benefits, and incorporating both enhances your overall core strength and stability.
Can beginners do the one arm plank safely?
The one arm plank is generally not recommended for beginners as it requires advanced core stability and shoulder strength. Beginners should master the standard plank and side plank before progressing to this variation for safety.
The One Arm Plank is an advanced core stability exercise that challenges your balance, coordination, and muscular endurance. Unlike the standard plank, it requires you to support your body with one arm, significantly increasing the demand on your abdominal muscles and deep stabilisers. This exercise is highly effective for improving anti-rotational core strength, enhancing posture, and developing functional fitness applicable to sports and daily activities. It also engages your shoulders, glutes, quadriceps, and back muscles to maintain alignment and prevent the torso from rotating. The One Arm Plank is often used in advanced calisthenics, CrossFit, and strength training programs to build a resilient and powerful core foundation. Incorporating it into your training enhances overall athletic performance, improves unilateral strength, and prepares the body for movements requiring stabilisation under uneven loading conditions. Due to its intensity, it is recommended only after mastering standard plank variations to ensure proper form and minimise injury risks.