Wall Support Plank Leg on Wall
The wall support plank leg on wall is a bodyweight core exercise targeting the abdominals. With one foot braced against the wall, the plank position gains additional stability, allowing for deeper core and glute engagement and making it an effective progression tool for building plank endurance and unilateral stability.
How to do it
- Position yourself near a wall and place both hands on the floor in a standard plank position.
- Lift one leg and place the sole of the foot flat against the wall behind you for support.
- Engage your core, keep your hips level, and maintain a straight line from head to the elevated foot.
- Hold the position for the desired amount of time, breathing steadily.
- Lower the foot, switch legs, and repeat on the opposite side.
Form cues
- Keep your hips level and parallel to the floor.
- Press firmly through your hands and the wall.
- Engage your abs to prevent your lower back from arching.
- Breathe steadily and hold your body in a straight line.
Breathing: Inhale deeply through your nose, and exhale steadily as you hold the plank position. Avoid holding your breath.
Common mistakes
- Letting the hips sag toward the floor, which puts excess strain on the lower back.
- Bending the elbows, which shifts tension away from the core and onto the arms.
- Holding your breath, which raises blood pressure and fatigues you faster.
Muscles worked
Primary: abs. Secondary: delts, glutes.
Suggested sets & reps
Get fitter
3 sets × 30 seconds hold, rest 60 seconds
Lose weight
3–4 sets × 20–30 seconds hold, rest 45 seconds
Build muscle
3–4 sets × 30–45 seconds hold, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back or shoulders, ease off and choose a gentler plank option.
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 lower back hurts?
Lower your hips slightly, tuck your tailbone under, and engage your core more firmly. If discomfort continues, stop and try an easier regression.
How often can I do this plank variation?
You can safely include this exercise 2 to 3 times per week as part of your core or full-body routine.
Where should I feel this exercise working?
You should feel tension primarily across your abdominal muscles, as well as in your shoulders and glutes helping to keep your body stable.