Also known as: single-arm plank, single arm plank, unilateral plank, single-arm core hold, unilateral core hold

What is One Arm Plank?

What is One Arm Plank? The One Arm Plank is a medium-difficulty bodyweight hold performed on one straight arm to train anti-rotation. It primarily targets the core, shoulders, and upper back while building shoulder stability and core endurance. Maintain a tucked pelvis and full-body tension throughout.

How to Do One Arm Plank

  1. Start in push-up: Begin in a push-up position with feet wider than shoulder-width; hands under shoulders, body straight, and posterior pelvic tilt to protect the lower back.
  2. Create tension: Brace your core, squeeze glutes and legs, and grip the floor with the working hand to stabilize the shoulder and prevent torso rotation.
  3. Lift opposite arm: Slowly lift the non-working arm straight out or in-line with your torso; keep it free from the back and avoid using it for leverage.
  4. Keep hips level: Maintain level shoulders and hips, resist rotation by engaging obliques, and keep a braced core while breathing smoothly throughout the hold.
  5. Hold with control: Hold for a chosen duration (10–60 seconds); stop if you feel sharp shoulder pain or loss of alignment and rest between repetitions.
  6. Switch sides: Lower the lifted arm with control, rest briefly, then repeat on the opposite side to build balanced anti-rotation strength and stability.

Muscle Groups

Core, Shoulders, Back

Description

Begin in a push up position, but with your feet apart (the closer your feet are together, the less stable, and more challenging the exercise will be) Assume PPT (tuck your tailbone) Create total body tension, bracing the core, squeezing the glutes. Grip the floor with your working hand, arm straight, squeeze your armpit.

Lift the other arm off the floor, maintaining your posture. Shoulders and hips stay level, resist rotation. Breathe through the exercise, keeping your core braced. Hold for time and switch arms.

The purpose of this hold is build strength through anti-rotation, the non working arm should be in line with the body, but avoid pressing it into your back or holding your leg as this promotes compensations and is counterproductive to the goal.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the One Arm Plank?

The One Arm Plank develops anti-rotation core strength, shoulder stability, and upper-back endurance. It improves posture, functional transfer to pressing and athletic movements, and increases unilateral control to correct imbalances.

What are common mistakes with the One Arm Plank?

Common mistakes include hip rotation or hiking, sagging lower back, lifting the chest, pressing the free arm into the back, and insufficient whole-body tension. Fixes: shorten holds, widen feet, and focus on posterior pelvic tilt and bracing.

How can I progress or regress the One Arm Plank?

Regress with knees-down single-arm holds, elevated hands on a bench, or shorter holds. Progress by narrowing feet, increasing hold time, adding light weight or instability, or incorporating controlled reaches while maintaining anti-rotation.