One-Arm Plank

GymDaze demonstration

Watch One-Arm Plank

Technique

How to perform One-Arm Plank

1. Begin in a high plank with both palms beneath your shoulders, elbows straight and both feet on the floor.
2. Shift your weight toward one hand without turning the pelvis or shoulders.
3. Lift the other hand to hover above the floor or bring it toward your chest, keeping both feet grounded.
4. Maintain a straight trunk and level shoulders while breathing steadily, without sagging or rotating.
5. After the planned hold, replace the hand under control and repeat on the other side.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.