Wall Plank

Technique

How to perform Wall Plank

1. Start by placing your hands on the floor about a foot from the base of a sturdy wall, fingers spread and shoulders over wrists.
2. Kick or walk your feet up the wall until your body forms a straight line at an angle, keeping your arms fully extended and core braced.
3. Engage your glutes and tighten your quads to maintain a rigid plank position, preventing your hips from sagging or hiking.
4. Keep your gaze down at the floor slightly ahead of your hands to protect your neck, and draw your shoulder blades down and back to stabilize your shoulders.
5. Hold this angled wall plank for the prescribed duration, breathing steadily and maintaining full-body tension throughout.

Recommended external demonstration

Watch Wall Plank

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Serratus Anterior.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.