Quick Answer
Single-Arm Plank is a intermediate skill exercise that targets your abdominals and obliques. It uses only your bodyweight. Start in a standard forearm or high plank position.
Video Tutorial
How to Perform the Single-Arm Plank
- 1
Start in a standard forearm or high plank position.
- 2
Widen feet slightly for better stability.
- 3
Engage core and glutes tightly to prevent hip rotation.
- 4
Slowly lift one hand/forearm off the ground.
- 5
Keep hips square to the ground and body in a straight line.
- 6
Extend lifted arm forward, place on hip, or behind back.
- 7
Hold for desired duration.
- 8
Return hand/forearm to ground. Repeat on other side.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Single-Arm Plank isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Single-Arm Plank work?
The Single-Arm Plank primarily works your abdominals and obliques. Secondary muscles include the shoulders and glutes.
What equipment do I need for the Single-Arm Plank?
The Single-Arm Plank needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Arm Plank suitable for beginners?
The Single-Arm Plank is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Single-Arm Plank should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Arm Plank every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.