Wall Plank Hold
The wall plank hold is a bodyweight core exercise where the feet are elevated against the wall in a standard plank position. The wall provides stability and elevation, increasing the demand on the abdominal muscles, shoulders, and lower back.
How to do it
- Place your hands flat on the floor and walk your feet up the wall until your body is parallel to the floor.
- Align your wrists directly under your shoulders and engage your core.
- Maintain a straight line from head to heels with your feet pressed firmly against the wall.
- Hold the position for the desired duration without allowing your hips to sag or rise.
- Walk your feet back down the wall to return to the starting position.
Form cues
- Keep your wrists stacked under your shoulders.
- Press your feet firmly into the wall.
- Pull your belly button toward your spine.
- Maintain a straight line from head to heels.
- Keep your neck neutral by looking at the floor.
Breathing: Inhale deeply through your nose, then exhale steadily through pursed lips as you hold the tension.
Common mistakes
- Sagging hips: puts unnecessary strain on the lower back.
- Looking forward: puts excessive tension on the neck muscles.
- Holding breath: prevents proper core engagement and increases blood pressure.
- Piking the hips too high: shifts the load away from the core muscles.
Muscles worked
Primary: abs. Secondary: shoulders, lower back, glutes.
Suggested sets & reps
Get fitter
3 sets × 40 s hold, rest 60 s
Lose weight
3 sets × 30–45 s hold, rest 60 s
Build muscle
4 sets × 45–60 s hold, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your wrists or lower back, ease off and choose a gentler option.
- If you have a history of shoulder instability, check with a professional before attempting elevated planks.
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
Where should I feel this exercise?
You should feel it primarily in your abdominal muscles. If you feel it in your lower back, your hips are likely sagging.
How high up the wall should my feet go?
Start at a height where you can maintain a straight line. As you get stronger, you can gradually move your feet higher.
Can I do this if I have wrist pain?
If your wrists are uncomfortable, try the elbow plank version instead to distribute the pressure across your forearms.