Wall Plank

Cómo hacer el Wall Plank

1. 1Stand facing a wall, roughly arm's length away, with your feet together and arms at your sides.
2. 2Place both palms flat on the wall at shoulder height and shoulder width apart, fingers pointing upward.
3. 3Walk your feet back until your body forms a straight diagonal line from head to heels — the closer your feet are to the wall, the easier the hold; the farther, the harder.
4. 4Brace your core by drawing your navel gently toward your spine, and squeeze your glutes to prevent your hips from sagging or piking.
5. 5Keep your head in a neutral position so your ears are aligned with your shoulders — avoid looking up at the wall or dropping your chin to your chest.
6. 6Press firmly into the wall with both palms to engage your chest and shoulders and maintain tension throughout your body.
7. 7Hold the position for the target duration, breathing steadily — exhale fully every few seconds to maintain deep core engagement.
8. 8To finish, walk your feet back toward the wall and return to a standing position.

Consejos de técnica

• Start with your feet closer to the wall (a steeper incline) and gradually walk them farther out as your core strength improves — this lets you scale difficulty without any equipment.
• Think about creating a rigid plank from head to heels: if a broomstick were placed along your back, it should touch your head, upper back, and tailbone simultaneously.
• Press actively through your palms rather than passively leaning into the wall; this engages your shoulder stabilisers and transfers more work to your core.
• Breathe with a steady rhythm — inhale through the nose for 2–3 counts, exhale through the mouth for 2–3 counts — instead of holding your breath, which spikes blood pressure and reduces endurance.
• If your lower back arches, reduce the angle by moving your feet a step closer to the wall until you have enough core strength to maintain a neutral spine at the longer lever.

Errores comunes

• Letting the hips sag: dropping the hips breaks the straight line of the body and shifts stress away from the core onto the lower back, risking strain and reducing exercise effectiveness.
• Piking the hips upward: raising the hips shortens the lever and offloads the core muscles, turning the movement into a rest position rather than an active hold.
• Looking up at the wall: hyperextending the neck causes cervical strain; keep the gaze directed at the wall between your hands to maintain a neutral spine.
• Bending the elbows: soft elbows reduce the stability challenge and can put unnecessary stress on the elbow joints — keep arms fully extended throughout the hold.
• Holding the breath: breath-holding increases intra-abdominal pressure and can cause dizziness; breathe continuously to sustain the hold safely and maintain genuine core tension.

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