Plank On Hands

Muscles worked

Setup

1. Start on all fours with your hands placed directly under your shoulders, fingers spread wide.
2. Extend your legs back one at a time, balancing on the balls of your feet.
3. Position your feet hip-width apart for a stable base of support.
4. Ensure your wrists, elbows, and shoulders are stacked in a straight vertical line.

How to do it

1. Engage your core and squeeze your glutes to create a straight line from your head to your heels.
2. Actively push through your palms to keep your upper back slightly rounded (protracted), preventing the shoulder blades from collapsing.
3. Maintain a neutral neck by gazing at a spot on the floor about 6 inches in front of your hands.
4. Breathe steadily and deeply through your nose, focusing on maintaining rigid tension throughout the entire body.

Form checklist

• Keep hands directly under shoulders to protect the joints.
• Avoid letting the hips sag toward the floor or piking them toward the ceiling.
• Maintain a neutral spine; do not look up or tuck your chin to your chest.
• Keep your legs fully extended and quads engaged to support the lower body.
• Ensure your weight is distributed evenly across your hands, not just on the wrists.

Pro tips

• Create 'internal tension' by imagining you are pulling your hands toward your toes without actually moving them to maximize abdominal recruitment.
• Focus on 'hollowing' your midsection by drawing your belly button toward your spine while maintaining a hard glute squeeze.

Make it harder

• Lift one foot or one arm off the ground to challenge rotational stability and increase the load on the remaining limbs.
• Perform the plank with your hands on an unstable surface, such as a medicine ball or suspension trainer.

Frequently asked

What muscles does the plank on hands work?

The plank on hands primarily targets the abs, erector spinae, and obliques, and also works the calves, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the plank on hands?

The plank on hands requires no equipment — just your body weight.

Is the plank on hands good for beginners?

Yes. The plank on hands is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Front Plank To Toe TapIntermediate · abs, adductors, erector spinae, hamstrings, obliques, pectorals, and trapezius
• Front Plank With Arm And Leg Lift Push-Up PositionIntermediate · abs, erector spinae, hamstrings, lats, obliques, and trapezius
• Parsva Balasana Yoga PoseBeginner · abs, erector spinae, lats, obliques, pectorals, and trapezius
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals