High Plank
The high plank is a bodyweight isometric exercise targeting the abs and core while performed on extended arms. Compared to the forearm plank, it places additional demand on the shoulders and triceps, making it a versatile full-body stability movement.
How to do it
- Start in a push-up position with your hands directly below your shoulders and arms fully extended.
- Keep your body in a straight line from head to heels.
- Engage your core, glutes, and quads to maintain a rigid position.
- Avoid sagging your hips or raising your lower back.
- Hold for the desired duration.
- Rest and repeat for the desired number of sets.
Form cues
- Stack your hands directly beneath your shoulders.
- Push the floor away to broaden your upper back.
- Squeeze your glutes and brace your abs.
- Keep your body in a straight line from head to heels.
Breathing: Inhale deeply through your nose, and exhale steadily while keeping your core braced tightly.
Common mistakes
- Sagging hips strains the lower back and reduces core engagement.
- Raising the hips too high shifts the load away from the core and into the shoulders.
- Looking forward strains the neck; keep your gaze slightly ahead of your hands.
Muscles worked
Primary: abs. Secondary: shoulders, lower back, glutes, triceps.
Suggested sets & reps
Get fitter
3 sets × 30–60 seconds, rest 60 s
Lose weight
3–4 sets × 30–45 seconds, rest 45 s
Build muscle
3–4 sets × 45–60 seconds, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off or switch to a forearm plank.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my wrists hurt during a high plank?
Try gripping the floor with your fingertips or switch to a forearm plank if wrist discomfort persists.
How many days a week should I do high planks?
You can safely practice high planks 2 to 4 times a week as part of your core or full-body routine.
Why do I feel this exercise in my shoulders instead of my abs?
Extended arms place more load on the upper body. Ensure you are actively pushing the floor away and tucking your tailbone slightly to re-engage your abs.