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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.
Medical restrictions
- Wrist injuries
- Shoulder instability or impingement
- Lower back pain or herniated disc
- Carpal tunnel syndrome
Description
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.