Plank Prone Plate Switch

Muscles worked

Setup

1. Place a weight plate on the floor just outside your left hand.
2. Assume a high plank position with your hands directly under your shoulders and your feet slightly wider than hip-width for stability.
3. Engage your glutes and core to create a straight line from your head to your heels.

How to do it

1. Shift your weight onto your left hand while keeping your hips perfectly square to the floor.
2. Reach your right hand across your chest, grab the plate, and slide or lift it to the outside of your right side.
3. Exhale as you move the plate across your body, then place your right hand back on the floor.
4. Repeat the movement with your left hand, pulling the plate back to the starting position at a controlled tempo.

Form checklist

• Keep your hips level and avoid letting them tilt or rotate as you reach.
• Maintain a neutral neck by looking at the floor about 6 inches in front of your hands.
• Do not let your lower back sag or your hips hike toward the ceiling.
• Keep the supporting arm locked out and the shoulder blade retracted and stable.

Pro tips

• Imagine a glass of water sitting on your lower back; your goal is to move the plate without spilling a drop.
• Focus on pushing the floor away with your stabilizing arm to maximize serratus anterior and deltoid engagement.

Make it harder

• Narrow your foot stance to reduce your base of support and increase the stability demand on your obliques.
• Use a heavier plate or lift the plate completely off the ground rather than sliding it.

Frequently asked

What muscles does the plank prone plate switch work?

The plank prone plate switch primarily targets the abs, obliques, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the plank prone plate switch?

The plank prone plate switch uses body weight and weight plate.

Is the plank prone plate switch good for beginners?

The plank prone plate switch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius
• Bear Walk To Rolling RockIntermediate · abs, hamstrings, obliques, and trapezius
• Crocodile CrawlAdvanced · abs, hamstrings, obliques, pectorals, and trapezius
• Elbow Plank Thigh TapIntermediate · abs, obliques, pectorals, and trapezius