Smart Workout Diary

High Plank

The high plank is an isometric bodyweight hold performed with straight arms and hands on the floor beneath the shoulders. It primarily trains the abdominal muscles while challenging the shoulders, chest, and glutes to keep the body rigid. It supports core stability, posture, and control for many strength and bodyweight movements.

Demonstration

High Plank — demonstration 1
High Plank — demonstration 2

Instructions

  1. Set up on hands and knees with your hands flat on the floor directly beneath your shoulders and your fingers spread comfortably.
  2. Step both feet back until your body forms a long line from your head through your hips to your heels. Keep your feet about hip-width apart or slightly wider for stability.
  3. Brace your core and glutes by gently drawing your ribs down and squeezing your glutes. Keep your neck neutral by looking at the floor slightly ahead of your hands.
  4. Press the floor away so your shoulders stay active and your upper back remains stable. Keep your elbows straight without forcing them to lock backward.
  5. Hold with steady breathing, keeping your hips level and your lower back neutral. End the hold when you can no longer maintain a straight, controlled position.
Muscle Group
Abs
Type
Calisthenics
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize alignment over time. A shorter hold with a straight body is more useful than a longer hold with a sagging or raised hip position.
  2. Do not hold your breath. Breathe slowly and continuously while keeping abdominal tension.
  3. Avoid shoulder collapse. Keep pressing through your hands rather than letting your chest sink between your shoulders.
  4. Adjust the difficulty carefully. Widen your feet for more stability, or perform the same straight-arm position with your hands elevated if the floor version cannot be held with good form.
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