Plank on Hands

Strengthen your core, shoulders, and hips with the Plank on Hands. This fundamental bodyweight exercise builds full-body stability and endurance.

Intermediate

Compound

Static

1 min per set30s rest

Waist

Body weight

Description

A plank exercise performed on hands instead of forearms to engage the core and entire body.

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How to Do Plank on Hands

1
Setup
Begin in a push-up position with your hands directly under your shoulders, fingers pointing forward, and feet hip-width apart.
2
Setup
Extend your legs straight behind you, balancing on the balls of your feet, and engage your core, glutes, and quadriceps.
3
Maintain a rigid, straight line from the crown of your head through your shoulders, hips, and down to your heels.
4
Hold this static position, breathing steadily and deeply, ensuring your hips do not sag towards the floor or pike up towards the ceiling.

Tips

Actively push the floor away through your palms to engage your serratus anterior and prevent your shoulders from shrugging towards your ears.
Keep your neck in a neutral position by looking slightly forward on the floor, avoiding letting your head drop or hyperextend.
Squeeze your glutes and quadriceps throughout the hold to enhance full-body stability and prevent your hips from sagging.
Focus on diaphragmatic breathing, inhaling deeply through your nose and exhaling slowly through your mouth, to maintain core engagement and oxygen flow.

Common Mistakes

×Avoid letting your hips sag towards the floor by actively squeezing your glutes and engaging your deep core muscles to maintain a straight line.
×Prevent your hips from piking too high towards the ceiling by maintaining a straight line from head to heels, ensuring your shoulders remain directly over your hands.
×Do not round your upper back; instead, maintain a neutral spine by gently drawing your shoulder blades down and back.

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Frequently Asked Questions

What muscles does Plank on Hands work?

Plank on Hands primarily targets Rectus Abdominis. Secondary muscles include Deltoid Anterior, Gluteus Maximus, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Tensor Fasciae Latae.

Is Plank on Hands good for beginners?

Plank on Hands is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Plank on Hands?

You need Body weight to perform Plank on Hands. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Plank on Hands?

Actively push the floor away through your palms to engage your serratus anterior and prevent your shoulders from shrugging towards your ears. Keep your neck in a neutral position by looking slightly forward on the floor, avoiding letting your head drop or hyperextend. Squeeze your glutes and quadriceps throughout the hold to enhance full-body stability and prevent your hips from sagging. Focus on diaphragmatic breathing, inhaling deeply through your nose and exhaling slowly through your mouth, to maintain core engagement and oxygen flow.

The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.

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