Plank Hold with Hand Join
Plank Hold With Hand Join is a bodyweight strength exercise targeting the abs. The brief hand-joining motion challenges shoulder stability and core anti-rotation strength while maintaining the plank position.
How to do it
- Begin in a full push-up plank position with arms extended and hands shoulder-width apart.
- Engage your core and maintain a straight body line.
- Bring both hands together beneath your chest, touching palms or fingertips.
- Hold briefly, then return your hands to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight line from head to heels.
- Engage your core tightly before moving your hands.
- Keep your hips steady as you bring your hands together.
- Breathe steadily throughout the hold.
Breathing: Inhale deeply to prepare, then exhale steadily as you bring your hands together and hold.
Common mistakes
- Letting your hips drop toward the floor, which strains the lower back and reduces core activation.
- Sinking into your shoulders, which places unnecessary stress on the shoulder joints.
- Rushing the hand-joining motion, causing your torso to twist from side to side.
Muscles worked
Primary: abs. Secondary: shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets x 30-60 seconds, rest 60 seconds
Lose weight
3 sets x 30-45 seconds, rest 45 seconds
Build muscle
3-4 sets x 40-60 seconds, rest 60 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp shoulder or wrist pain, ease off and choose a gentler option like a standard knee plank.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What should I do if my lower back hurts?
Stop the exercise immediately. Lower back pain usually means your hips are dropping or your core is fatigued. Drop to your knees or rest.
How often should I practice this plank variation?
2 to 3 times per week is a great starting point to build core strength without overworking your shoulders.
Where should I feel this exercise?
You should feel your abdominal muscles working to keep you stable, as well as tension in your shoulders and chest.