One-Arm One-Leg Plank

GymDaze demonstration

Watch One-Arm One-Leg Plank

Technique

How to perform One-Arm One-Leg Plank

1. Begin in a high plank with both palms beneath your shoulders, elbows straight and toes on the floor.
2. Shift onto one hand and the opposite foot, keeping your shoulders and pelvis facing the floor.
3. Reach the free arm forward and lift the other leg backward so the raised arm and leg form a diagonal pair.
4. Lengthen from the reaching fingertips through the raised leg without arching the lower back, sagging or turning the hips.
5. Hold while breathing steadily, then lower the lifted hand and foot under control.
6. Reset the high plank and repeat with the other arm and leg.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.