What is One Arm Plank?

The One Arm Plank is a medium-level bodyweight hold where you support your body on one hand to develop anti-rotation strength, targeting the core, shoulders, and upper back. It requires shoulder control and full-body tension; hold for 15–60 seconds per side depending on ability.

How to Do One Arm Plank

  1. Set up position: Begin in a push-up position with feet wide and pelvis tucked (PPT). Place one hand under the shoulder, arm straight and shoulder packed.
  2. Create tension: Brace your core, squeeze glutes and press through the working hand to generate full-body tension and prevent hip sag or collapse.
  3. Lift non-working arm: Slowly lift the other arm until it aligns with your torso, keeping shoulders and hips level while resisting any rotation or leaning.
  4. Keep breathing: Breathe evenly, maintain a neutral neck, and focus on squeezing the armpit and core to hold posture without compensating.
  5. Hold then switch: Hold for the target time (start 15–30 seconds), lower with control, rest briefly, then repeat on the opposite arm to balance training.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the One Arm Plank?

The One Arm Plank trains anti-rotation core strength, shoulder stability, and upper-back endurance. It improves posture, transfer of force for lifts and sports, and highlights imbalances between sides to target corrective work.

What common mistakes should I avoid when doing a One Arm Plank?

Avoid letting hips drop or rotate, shrugging the working shoulder, and pressing the non-working arm into your back. Failing to brace the core or using poor shoulder position increases injury risk.

How can I progress or regress the One Arm Plank?

Regress by elevating the hands, narrowing weight shift, or performing a one-arm plank from the knees. Progress by narrowing your feet, increasing hold time, or adding slow controlled reach-and-return variations.