Power Point Plank

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and your feet slightly wider than hip-width apart for stability.
2. Engage your core, squeeze your glutes, and tuck your chin slightly to maintain a straight line from your head to your heels.
3. Distribute your weight evenly across your palms and the balls of your feet.

How to do it

1. Simultaneously lift your right arm straight forward and your left leg straight back until both are parallel to the floor.
2. Exhale as you reach, holding the 'point' position for 1-2 seconds while focusing on keeping your hips and shoulders perfectly square to the ground.
3. Inhale as you slowly lower your arm and leg back to the starting position with total control.
4. Repeat the movement using the opposite limbs (left arm and right leg) and continue alternating sides.

Form checklist

• Keep your hips level; do not let the hip of the lifted leg rotate upward.
• Maintain a neutral lower back; avoid arching or 'dipping' as you lift your limbs.
• Keep the supporting shoulder pushed away from the floor to engage the serratus and trapezius.
• Ensure the lifted arm and leg stay in line with the torso rather than flaring out to the sides.

Pro tips

• Focus on 'reaching' for opposite walls rather than lifting as high as possible to maximize tension through the obliques.
• Imagine a glass of water resting on your lower back; your goal is to move so steadily that not a drop is spilled.
• Squeeze the glute of the lifted leg hard at the top to stabilize the pelvis and engage the posterior chain.

Make it harder

• Increase the hold time at the peak of the movement to 5 seconds to maximize time under tension.
• Narrow your foot stance in the starting position to decrease your base of support and further challenge your balance.

Frequently asked

What muscles does the power point plank work?

The power point plank primarily targets the abs, obliques, and trapezius, and also works the biceps, forearms, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the power point plank?

The power point plank requires no equipment — just your body weight.

Is the power point plank good for beginners?

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

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