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Last updated February 2, 2026
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Plank On Hands
Hold the top position of a push-up. Keep your hands directly under your shoulders. Squeeze your glutes and quads to keep your body rigid.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isometric
- Force
- Static
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
deep abs / core
Secondary
front shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Begin by finding a flat, comfortable surface to perform the plank.
- Get into a kneeling position on the floor.
- Step 2Position Your Hands
- Place your hands directly under your shoulders, fingers pointing forward.
- Ensure that your wrists are aligned with your shoulders for proper support.
- Step 3Extend Your Legs
- Step back one foot at a time, extending your legs behind you.
- Your body should form a straight line from your head to your heels.
- Step 4Engage Your Core
- Tighten your abdominal muscles to stabilize your body.
- Keep your hips level and avoid letting them sag or rise.
- Step 5Hold the Position
- Maintain the plank position, keeping your head in a neutral position and looking slightly ahead.
- Breathe steadily and hold for the desired duration.
- Step 6Finish the Exercise
- Gently lower your knees to the ground to exit the plank position.
- Take a moment to rest and stretch your body after completing the exercise.