Exercise guide
Wall Plank
- Beginner
- Compound
- Timed hold
- Shoulders
- Waist
The wall plank is a beginner-friendly core stability exercise that builds isometric strength in the abdominals and shoulders while reducing lower back strain. It effectively teaches core bracing and shoulder stability by utilizing a vertical surface to modify the gravity-based load.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand facing a wall with your feet hip-width apart.
- Place your forearms against the wall at shoulder height, keeping them parallel to each other.
- Step your feet back 1-2 feet until your body is at a slight incline, resting your weight on the balls of your feet.
How to do it
- Engage your core and squeeze your glutes to create a straight line from your head to your heels.
- Press your forearms firmly into the wall to protract your shoulder blades and engage the serratus anterior.
- Hold this position while maintaining a steady breathing pattern, inhaling through the nose and exhaling forcefully through the mouth.
- Maintain a controlled tempo by holding the isometric contraction for the desired duration without letting the hips sag.
Form checklist
- Keep your neck neutral by looking at the wall directly between your forearms.
- Ensure your elbows are aligned directly under your shoulders.
- Avoid arching your lower back; keep your pelvis tucked slightly under.
- Keep your shoulder blades spread wide rather than letting them collapse together.
Pro tips
- Create 'internal tension' by trying to pull your elbows down toward your toes without actually moving them.
- Focus on pushing the wall away from you to maximize engagement of the deltoids and upper back.
- Exhale deeply to help 'knit' your ribs toward your hips, increasing deep abdominal activation.
Make it harder
- Walk your feet further away from the wall to increase the incline and the demand on your core.
- Lift one leg slightly off the floor to create a three-point plank, challenging your obliques and rotational stability.
Frequently asked
- What muscles does the wall plank work?
- The wall plank primarily targets the abs, deltoids, and obliques, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the wall plank?
- The wall plank requires no equipment — just your body weight.
- Is the wall plank good for beginners?
- Yes. The wall plank is a beginner-friendly movement and a strong foundation to build on.
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