High Plank
Core · core · beginner
Start
FinishHow to do it
Set up at the top of a push-up with hands directly under the shoulders, push the floor away so the upper back rounds slightly, and squeeze the glutes so the hips sit level with the shoulders.
Muscles worked
Primary: core · Also works: shoulders, chest, glutes
Equipment
No equipment
Common mistakes
- Letting the shoulder blades collapse together so you sink between the arms instead of pushing the floor away
- Dropping the hips until the lower back arches, which loads the spine instead of the abs
- Looking straight ahead and cranking the neck back — keep the eyes on a spot just past the fingertips
Variations
- Hands on a bench or counter to reduce the load
- Lift one foot two inches off the floor for five seconds per side
- Add a slow rock forward and back over the toes
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a wrist problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
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