Kneeling Plank Alternating Arm Raise

Muscles worked

Setup

1. Start on all fours on a mat, then walk your knees back until your body forms a straight line from your head to your knees.
2. Place your hands directly under your shoulders with fingers spread wide for a stable base.
3. Engage your core by drawing your belly button toward your spine and squeeze your glutes to maintain a neutral pelvis.
4. Position your knees hip-width apart to provide a stable foundation.

How to do it

1. Exhale as you slowly lift one arm straight out in front of you until it is parallel to the floor, keeping your thumb pointing toward the ceiling.
2. Hold the extended position for one second, focusing on keeping your shoulders and hips perfectly square to the ground.
3. Inhale as you lower your arm back to the starting position with a controlled, 2-second tempo.
4. Repeat the movement with the opposite arm, alternating sides for the duration of the set.

Form checklist

• Keep your hips level; do not allow them to tilt or rotate as the arm lifts.
• Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands.
• Avoid arching your lower back; keep your ribs tucked toward your hips.
• Keep the supporting arm's elbow slightly unlocked to avoid joint strain.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to move your arms without spilling a drop.
• Focus on reaching 'long' through your fingertips rather than just reaching 'up' to maximize tension through the shoulder and core.
• Push actively through the palm of the grounded hand to keep your shoulder blade from winging.

Make it harder

• Increase the hold at the top of the movement to 3-5 seconds to maximize time under tension.
• Progress to a full high plank on your toes to significantly increase the stability demand on the core.

Frequently asked

What muscles does the kneeling plank alternating arm raise work?

The kneeling plank alternating arm raise primarily targets the abs, obliques, and trapezius, and also works the biceps, erector spinae, forearms, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the kneeling plank alternating arm raise?

The kneeling plank alternating arm raise requires no equipment — just your body weight.

Is the kneeling plank alternating arm raise good for beginners?

The kneeling plank alternating arm raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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