Front Plank with Arm Lift (push-up position)
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The front plank with arm lift in a push-up position is a bodyweight core exercise that challenges your abs, obliques, and deep anti-rotation stabilizers. By holding a high plank and lifting one arm off the floor, you force your trunk to resist rotation and tipping, building a stronger, more stable midsection.
Cómo hacer el Front Plank with Arm Lift (push-up position)
- 1Set up in a high plank (push-up position) with your hands directly under your shoulders and your feet about hip-width apart.
- 2Brace your core, squeeze your glutes, and form a straight line from your head to your heels.
- 3Shift your weight slightly toward the supporting arm and widen your stance a little for a stable base.
- 4Keeping your hips level, slowly lift one hand off the floor and reach it straight forward or to your hip.
- 5Resist the urge to rotate or twist — keep your shoulders and hips square to the ground.
- 6Hold for the prescribed time or count, then return the hand to the floor under control.
- 7Repeat on the other side, lifting the opposite arm for an equal hold.
- 8Lower your knees to finish and rest between rounds.
Consejos de técnica
- Widen your feet before lifting an arm — a broader base makes it far easier to keep your hips level.
- Keep your core braced and your glutes engaged the whole time so your lower back does not sag.
- Move slowly and deliberately; the anti-rotation challenge comes from controlling the lift, not from speed.
- Keep your neck neutral by looking at the floor just ahead of your hands.
Errores comunes
- Letting the hips twist toward the lifted arm, which removes the anti-rotation challenge and shifts load off the core.
- Sagging the lower back, which strains the spine and reduces core tension.
- Piking the hips up toward the ceiling, which turns the hold into a rest position instead of working the abs.
- Lifting the arm too fast or jerking it, which breaks your balance and forces compensation through the shoulder.
Preguntas frecuentes
What muscles does the front plank with arm lift work?
It mainly works your core — the abs and obliques — along with the deep anti-rotation stabilizers that keep your trunk from twisting. The shoulders and glutes also work to hold the push-up position steady.
How is the arm lift different from a regular plank?
Removing one hand cuts your base of support, so your core has to resist rotation and keep your hips square. That added anti-rotation demand makes it harder than a standard front plank.
Is this exercise good for beginners?
It is best once you can hold a solid push-up-position plank. Beginners can start with a standard front plank, then add the arm lift with a wider stance and shorter holds as they build stability.
How long should I hold each arm lift?
Aim for 5–15 seconds per side, completing 2–3 holds on each arm. Keep your hips level the whole time; stop the set once your form starts to break down.
