Wall Standard Plank Hold
The wall standard plank hold is a bodyweight core exercise using the wall to elevate the feet in a standard plank position. The elevated feet increase the demand on the abdominals and shoulders compared to a floor plank, making it an effective core stability exercise.
How to do it
- Place your hands on the floor directly under your shoulders and walk your feet up the wall behind you.
- Ensure your body forms a straight, rigid line from head to heels.
- Engage your core, glutes, and shoulders, pressing firmly through your palms.
- Hold the plank position for the desired duration without allowing your hips to drop.
- Walk your feet back down the wall to release the position.
Form cues
- stack hands under shoulders
- press firmly through palms
- keep body in a straight line
- squeeze glutes tight
- do not let hips sag
Breathing: Maintain a steady, rhythmic breath throughout the hold; do not hold your breath.
Common mistakes
- dropping hips: puts excess strain on lower back
- shrugging shoulders: increases neck tension
- holding breath: raises blood pressure
- bending elbows: reduces core activation
Muscles worked
Primary: abs. Secondary: shoulders, lower back, glutes.
Suggested sets & reps
Get fitter
3 sets × 30–60 s hold, rest 60 s
Lose weight
3 sets × 30–45 s hold, rest 45 s
Build muscle
4 sets × 45–60 s hold, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your shoulders or lower back, stop immediately and choose a gentler option.
- If you have wrist discomfort, check with a professional or try an elbow-based variation instead.
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?
You should feel it primarily in your abdominals, with engagement in your shoulders and glutes.
What if my back hurts?
If you feel pain in your lower back, your hips are likely sagging. Stop immediately and try a simpler variation.
How high should my feet be?
Start with your feet lower on the wall. As you build strength, you can walk them higher to increase the challenge.