Wall Plank

Master the Wall Plank for a stronger core and improved stability. This bodyweight exercise strengthens your abs, obliques, and lower back without

IntermediateWaist Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 2 min

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Variations of Wall Plank

Compound

Side Plank Pull

Waist · Body weight

Advanced

Compound

Side Plank

Waist · Obliques · Body weight

Intermediate

Compound

Hip Roll Plank

Waist · Body weight

Intermediate

Compound

Bear Plank

Waist · Body weight

Intermediate

Description

A bodyweight exercise where you hold a plank position against a wall, engaging your core muscles.

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How to do Wall Plank

01
Setup
Stand facing a wall, about arm's length away, with your feet hip-width apart.
02
Setup
Place your forearms flat against the wall, shoulder-width apart, with your elbows directly under your shoulders.
03
Step your feet back until your body forms a straight line from your head through your shoulders and hips to your heels.
04
Engage your core by drawing your navel towards your spine and squeezing your glutes to prevent your hips from sagging or arching.
05
Maintain a neutral spine and neck, keeping your gaze slightly forward or down at the wall, and hold this position for the desired duration while breathing deeply.

Tips

Push through your forearms: Actively press into the wall with your forearms to engage your serratus anterior, enhancing upper body stability and core connection.
Engage your glutes: Squeezing your glutes throughout the hold helps maintain a straight body line and prevents your hips from dropping or swaying.
Control your breathing: Maintain steady, deep abdominal breaths, exhaling slowly to help keep your core engaged and avoid holding your breath.
Adjust difficulty: To increase the challenge, step your feet further back from the wall; to decrease it, move your feet closer to the wall.

Common mistakes

Sagging hips: Allowing your hips to drop towards the floor indicates a loss of core engagement; fix this by actively squeezing your glutes and drawing your navel towards your spine.
Arching lower back: Hyperextending your lumbar spine places unnecessary strain on your back; correct this by tucking your pelvis slightly and maintaining a neutral spine.
Head dropping: Letting your head hang down breaks the straight line of your body; ensure your neck is in line with your spine by looking slightly forward or down at the wall.

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Questions

Is Wall Plank good for beginners?

Wall Plank 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 Wall Plank?

You need Body weight to perform Wall Plank. 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 Wall Plank?

Push through your forearms: Actively press into the wall with your forearms to engage your serratus anterior, enhancing upper body stability and core connection. Engage your glutes: Squeezing your glutes throughout the hold helps maintain a straight body line and prevents your hips from dropping or swaying. Control your breathing: Maintain steady, deep abdominal breaths, exhaling slowly to help keep your core engaged and avoid holding your breath. Adjust difficulty: To increase the challenge, step your feet further back from the wall; to decrease it, move your feet closer to the wall.

What are common mistakes when doing Wall Plank?

Sagging hips: Allowing your hips to drop towards the floor indicates a loss of core engagement; fix this by actively squeezing your glutes and drawing your navel towards your spine. Arching lower back: Hyperextending your lumbar spine places unnecessary strain on your back; correct this by tucking your pelvis slightly and maintaining a neutral spine. Head dropping: Letting your head hang down breaks the straight line of your body; ensure your neck is in line with your spine by looking slightly forward or down at the wall.