Finger Raises Plank

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
2. Engage your glutes and pull your belly button toward your spine to create a straight line from head to heels.
3. Distribute your weight evenly across your palms and the balls of your feet.

How to do it

1. Shift your weight slightly to the left side without allowing your hips to tilt or rotate.
2. Exhale as you slowly lift your right hand off the floor, reaching forward or hovering it just above the ground.
3. Inhale as you lower the hand back to the starting position with total control, avoiding any sudden impact.
4. Alternate sides for each repetition, maintaining a slow and deliberate tempo.

Form checklist

• Keep your hips perfectly square to the floor; do not let them rock side-to-side.
• Maintain a neutral neck by looking at a spot on the floor about six inches in front of your hands.
• Ensure your lower back does not sag or arch during the weight shift.
• Keep the supporting arm strong and push the floor away to engage the serratus anterior.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to lift your hand without spilling a drop.
• Create diagonal tension by driving the toes of the opposite foot into the floor as you lift the hand.
• Focus on the 'anti-rotation' aspect—the primary work happens in the core to prevent the body from twisting.

Make it harder

• Bring your feet together to create a narrower, less stable base of support.
• Hold the raised-hand position for 3-5 seconds to increase the isometric challenge on the core and shoulders.

Frequently asked

What muscles does the finger raises plank work?

The finger raises plank primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae, rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the finger raises plank?

The finger raises plank requires no equipment — just your body weight.

Is the finger raises plank good for beginners?

The finger raises plank is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Bear WalkIntermediate · abs, calves, deltoids, hamstrings, obliques, and pectorals
• Bosu Ball Plank HoldIntermediate · abs, deltoids, obliques, and pectorals
• Diagonal PunchBeginner · abs, deltoids, obliques, and pectorals