One Arm Front Plank

Description

How to Do One Arm Front Plank

1. 1
   Setup

   Begin in a standard forearm plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels.

2. 2
   Setup

   Engage your core, glutes, and quadriceps to create a rigid, stable torso, ensuring your hips are level and neither sagging nor piking up.

3. 3

   Slowly lift one arm straight forward, keeping it parallel to the floor, while actively resisting any rotation or tilt in your hips and shoulders.

4. 4

   Maintain this one-arm plank position, focusing on bracing your core deeply and breathing steadily, keeping your body as still as possible.

5. 5

   Gently lower your arm back to the starting forearm plank position with control, then repeat on the opposite side or rest as prescribed.

Tips

• Actively think about keeping your hips parallel to the floor; imagine a glass of water on your lower back that you don't want to spill.
• Push through your grounded forearm and shoulder to slightly protract your scapula, preventing your shoulder blade from winging and providing more stability.
• Avoid holding your breath; instead, take slow, deep breaths, inhaling to expand your diaphragm and exhaling to further brace your core.
• If you find it challenging, begin with shorter holds (e.g., 10-15 seconds) and gradually increase the duration as your core strength improves.

Common Mistakes

• ×Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively squeezing your glutes and bracing your rectus abdominis to lift your hips back into alignment.
• ×Twisting your torso or piking your hips up when lifting an arm means you're losing stability; correct this by focusing on keeping your shoulders and hips square to the floor as you extend your arm.
• ×Holding your breath reduces core stability and increases intra-abdominal pressure unsafely; instead, maintain continuous, controlled breathing throughout the entire hold.