wandelbar.app ▶ watch high plank on the dedicated video page
primary musclesabs, obliques
also workschest, shoulders
levelbeginner
equipmentnone — bodyweight
typetimed hold
how it’s done, step by step
- Begin on the floor on your hands and knees. Position your hands directly under your shoulders and your knees under your hips.
- Extend your legs straight back, one at a time, coming onto the balls of your feet to form a straight line from your head to your heels. Your body should be in a high plank position.
- Engage your core, glutes, and legs to maintain a straight body line. Keep your shoulders directly over your wrists.
- Hold the plank position for the desired amount of time, maintaining proper form and steady breathing.
how much: Start with 3 rounds of 30–40 seconds, and once that feels easy, switch to shoulder taps instead of holding longer.
form tips from the wandelbar coaches
- Push the floor away so your upper back stays broad, not sunk between your shoulders.
- Squeeze your glutes and thighs to keep a straight line from head to heels.
- Look at a point just ahead of your hands to keep your neck long.
common mistakes
- Hips sagging toward the floor — tuck your tailbone slightly and tighten your glutes.
- Shoulders sinking toward your ears — press down through your hands to lift your chest away from the floor.
- Hands placed ahead of the shoulders — shift forward until your wrists sit directly under them.
make it easier or harder
- easier
- Hold the plank with your knees on the floor, keeping your hips in line.
- harder
- Lift one foot off the floor and alternate feet every few seconds.
similar bodyweight exercises
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