Wall Plank Hold
The wall plank hold is a bodyweight core exercise targeting the abdominals. Performed with hands on the wall instead of the floor, it provides a more accessible plank variation that effectively engages the core, shoulders, and lower back while reducing wrist and joint strain.
How to do it
- Stand facing a wall and place both hands flat on the wall at shoulder height, slightly wider than shoulder-width.
- Step your feet back until your body forms a straight diagonal line from head to heels.
- Engage your core, squeeze your glutes, and keep your hips level.
- Hold the position for the desired amount of time, breathing steadily.
- To finish, step your feet forward and release your hands from the wall.
Form cues
- Place hands flat on the wall at shoulder height.
- Step your feet back to form a straight diagonal line.
- Engage your core and squeeze your glutes.
- Keep your hips level and avoid letting your lower back arch.
Breathing: Inhale steadily through your nose and exhale smoothly through your mouth as you hold your body rigid.
Common mistakes
- Sagging hips cause lower back strain and reduce core activation.
- Bending the elbows locks tension in the arms rather than holding the core steady.
- Holding your breath limits oxygen and makes the hold feel harder than it should be.
Muscles worked
Primary: abs. Secondary: delts, lower back.
Suggested sets & reps
Get fitter
3 sets × 30–60 s hold, rest 45–60 s
Lose weight
3–4 sets × 30–45 s hold, rest 45 s
Build muscle
3 sets × 45–60 s hold, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp shoulder or lower back discomfort, ease off and rest.
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 if I feel this in my lower back?
Squeeze your glutes tighter and tuck your tailbone slightly under to protect your lower back.
How often can I do the wall plank hold?
You can safely practice this exercise 3 to 5 times a week as part of a home routine.
Can I do this if planks on the floor hurt my wrists?
Yes, the wall plank hold is specifically designed to reduce wrist and joint strain.