Front Plank with Arm Lift
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The front plank with arm lift is a bodyweight core exercise that builds anti-rotation strength through your abdominals and obliques. By lifting one arm off the floor from a standard forearm plank, you force your core and shoulder stabilizers to resist twisting, making it a more demanding progression than a basic plank.
Cómo hacer el Front Plank with Arm Lift
- 1Set up on the floor in a forearm plank: elbows under your shoulders, forearms flat, and feet hip-width apart.
- 2Brace your core, squeeze your glutes, and form a straight line from your head to your heels.
- 3Set your gaze at the floor just ahead of your hands to keep your neck neutral.
- 4Without rotating your hips or shoulders, slowly lift one arm and extend it straight out in front of you.
- 5Hold the reach for a beat while keeping your torso square and level to the floor.
- 6Lower the arm back to the floor with control and reset your plank position.
- 7Repeat on the other side, alternating arms for the prescribed reps or time.
- 8Finish by lowering both knees to the floor and resting out of the plank.
Consejos de técnica
- Widen your feet slightly to give yourself a more stable base when one arm leaves the floor.
- Move the arm slowly — the slower the lift, the harder your core has to fight rotation.
- Keep your hips level by imagining a glass of water balanced on your lower back.
- Breathe steadily throughout; don't hold your breath while you brace.
- Keep your neck long and relaxed rather than craning to look forward.
Errores comunes
- Letting the hips twist toward the lifted arm, which removes the anti-rotation challenge that makes the exercise effective.
- Sagging the lower back, which shifts load onto the spine and risks discomfort instead of training the core.
- Piking the hips up toward the ceiling, which takes tension off the abdominals.
- Lifting the arm too fast or swinging it, using momentum instead of controlled core stability.
- Holding your breath, which raises tension and makes it harder to stay braced for the full set.
Preguntas frecuentes
What muscles does the front plank with arm lift work?
It mainly trains your core — the abdominals and obliques — which fight to keep your torso square as one arm comes off the floor. Your shoulder stabilizers also work to support your body on the remaining forearm.
How is it different from a regular plank?
A standard plank is a straight isometric hold. Lifting one arm removes a point of support, so your core must resist rotation to keep your hips and shoulders level — a tougher anti-rotation challenge than a basic plank.
Is the front plank with arm lift good for beginners?
It is best once you can already hold a steady forearm plank. If you're new, master the standard plank first, then add the arm lift and start with short holds, keeping your hips square throughout.
How many reps or how long should I hold it?
Try 2–3 sets of 5–8 controlled lifts per side, or hold each reach for 2–3 seconds. Stop the set once your hips start to twist or your lower back sags, since form is what makes it work.
