One Arm Plank: How To, Form & Muscles Worked

Name: One Arm Plank — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Hold your body in a plank supported on a single arm while keeping the torso rigid to work the core muscles.

Hold your body in a plank supported on a single arm while keeping the torso rigid to work the core muscles.

How to do the One Arm Plank#

Start in a stable plank position with your feet about hip-width apart.
Shift your weight onto one arm and lift the opposite arm off the ground while keeping your shoulders aligned.
Maintain a straight line from head to heels and actively brace your abdominal muscles.
Breathe evenly and hold for the desired duration, then carefully change sides.

Muscles worked#

Primary: Abs (Rectus Abdominis), Obliques (External & Internal Obliques)
Secondary: Front delts (Anterior Deltoid), Chest (Pectoralis Major), Triceps (Triceps Brachii), Glutes (Gluteus Maximus), Lower back (Erector Spinae)

Common mistakes#

Letting the hips sag or rise instead of staying level.
Rotating the ribcage forward or backward while holding the position.
Holding your breath during the hold.
Tensing or shrugging the shoulder of the supporting arm.

Frequently asked questions#

What muscles does the One Arm Plank work?

The One Arm Plank primarily works the abs, obliques. The front delts, chest, triceps, glutes, lower back assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the front delts, chest, triceps, glutes, lower back, lighten the load and slow the lowering phase.

What equipment do I need for the One Arm Plank?

None. The One Arm Plank is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the One Arm Plank suitable for beginners?

Not as one of your first exercises. The One Arm Plank is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the One Arm Plank?

Ab Coaster, Ab Wheel, Air Bike all train the same primary muscles as the One Arm Plank. Pick whichever one matches the equipment in front of you.

How to do the One Arm Plank#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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