Plank with One Hand Lift
Plank with one hand lift is a bodyweight core exercise targeting the abs and obliques. Removing one hand from the ground forces the core to resist rotation and maintain spinal alignment with greater anti-rotational strength.
How to do it
- Begin in a high plank position with hands directly beneath your shoulders.
- Shift your weight onto your left hand and lift your right hand off the ground.
- Hold the single-arm plank position for 2-3 seconds while keeping your hips level.
- Place the right hand back down and repeat on the left side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your hips square to the floor.
- Engage your core before lifting your hand.
- Press firmly through your supporting palm.
- Keep your gaze slightly forward on the mat.
Breathing: Inhale to prepare, and exhale steadily as you lift and hold your hand off the ground.
Common mistakes
- Rotating your hips as you lift your hand, which reduces core activation.
- Sagging your lower back, which puts unnecessary pressure on your spine.
- Rushing the movement, which compromises balance and stability.
Muscles worked
Primary: abs. Secondary: obliques, delts, lower back.
Suggested sets & reps
Get fitter
3 sets × 8–10 alternating lifts, rest 60 s
Lose weight
3 sets × 8–12 alternating lifts, rest 45 s
Build muscle
3–4 sets × 6–10 alternating lifts, rest 60 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel wrist discomfort, ease off or try a gentle variation.
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 hips keep rotating?
Widen your feet slightly to create a more stable base of support, and focus on squeezing your glutes.
How long should I hold the lift?
Aim for a controlled 2 to 3-second hold per side before switching hands.
Can I do this on my knees if my toes are too difficult?
Yes, performing the movement from a modified plank on your knees is a great way to build initial stability.