One-Arm One-Leg Plank

Technique

How to perform One-Arm One-Leg Plank

1. Begin in a high plank with your hands beneath your shoulders and your body in a straight line.
2. Shift your weight onto one hand and the opposite foot.
3. Lift the free hand and opposite foot without rotating or sagging through your hips.
4. Hold the position for the prescribed time while breathing steadily.
5. Lower under control and repeat on the other side.

GymDaze demonstration

Watch One-Arm One-Leg Plank

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.