Single Arm Plank
High plank with one arm lifted to train anti-rotation core strength and shoulder stability.
Overview
Single arm plank is an isometric hold on Flexor that lifts one arm from a high plank to challenge anti-rotation core strength and shoulder stability.
What single arm plank targets
Work is felt through the obliques, rectus abdominis, and the supporting shoulder and triceps.
Why add single arm plank to your routine
Removing one arm forces the core to resist rotation — a skill that transfers to running, lifting, and sport.
- Builds anti-rotation core control beyond a standard plank.
- Challenges single-arm shoulder and triceps endurance.
- Hold for around 60 seconds per side with level hips.
Who it is for
It suits intermediate movers who can hold a standard high plank for 30 seconds or more.
When to do it
Use it as a core finisher or stability drill before upper-body training.
From a high plank, lift one hand off the floor and extend the arm to the side or forward without letting the hips twist or sag. Hold briefly, then switch sides, keeping the body in one straight line.
Setup cue
Start in a strong high plank with hands under shoulders. Engage your core and lift one hand off the floor, extending it out to the side or forward.
Practice notes
In Flexor, Single Arm Plank is typically prescribed as about 1 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Single Arm Plank.
Follow these cues in order. Move with control and stay in a comfortable range.
- Start in a strong high plank with hands under shoulders.
- Engage your core and lift one hand off the floor, extending it out to the side or forward—keep it smooth.
- Hold the position while keeping your body in a straight line, then switch sides.
Cues that help the movement stay smoother and more controlled.
- Keep your pelvis level and avoid letting them twist.
Patterns to watch for so the shape stays clearer.
- Rushing the movement or chasing range instead of staying controlled.
- Letting the lower back arch or the shoulders shrug up toward the ears.
- Holding your breath—use steady breathing to keep tension down.
Keep things comfortable and stop if something feels wrong.
- If a joint feels unstable or painful, reduce range, slow down, or choose an easier variation.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Trains anti-rotation core stability as the body resists twisting.
- Builds single-arm shoulder and triceps endurance under load.
- Progresses the standard plank by removing a point of support.
Similar movements to explore next
-
Hand Side Plank Leg Lift
Hold a straight-arm side plank and lift the top leg while keeping the hips stacked and lifted.
-
Hand Side Plank
Hold a side plank on a straight bottom arm with hips lifted in a line from head to heels.
-
Reverse Plank
Face-up isometric hold: lift hips between hands and heels to strengthen glutes, posterior shoulders, and core.
-
Spiderman Push Up Hold
Hold a half push-up while driving one knee toward the same-side elbow to challenge core anti-rotation and hip flexor control.
-
Push-Ups
Classic push-ups from a high plank that strengthen the chest, shoulders, and core through controlled reps.
-
Bent Arm Pike
Downward-dog pike with bent elbows that loads the shoulders and chest like a partial push-up.
-
Bicycle Crunch Hold
Isometric bicycle crunch hold that braces the obliques while one leg extends and the opposite elbow meets the knee.
-
Bulldog
Hover knees just off the floor from all fours to build core bracing, shoulder stability, and crawling strength.
Common questions
Which body areas does Single Arm Plank target?
Single Arm Plank is a movement that mainly targets your core, obliques, triceps, and shoulders. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Single Arm Plank work?
Primary muscles associated with Single Arm Plank include rectus abdominis, external obliques, triceps brachii, and deltoids. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Single Arm Plank suitable for beginners?
Single Arm Plank is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Single Arm Plank?
In Flexor, Single Arm Plank runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Single Arm Plank?
Single Arm Plank has 3 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Single Arm Plank?
No. Single Arm Plank is a no-equipment movement you can do at home with just enough space to move comfortably.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
