Kneeling Plank Alternating Arm Raise
Kneeling Plank Alternating Arm Raise Exercise Description
The Kneeling Plank Alternating Arm Raise is a core-stability drill focused on resisting rotation and extension while the shoulder moves through flexion. Working from a kneeling high-plank base reduces overall load so you can prioritize a neutral spine, level hips, and steady ribcage. The primary demand is on the rectus abdominis, transverse abdominis, and internal/external obliques to keep the trunk quiet, with support from the gluteus maximus and deep spinal stabilizers. Each reach also trains scapular control and shoulder stability, engaging the anterior deltoid, serratus anterior, and rotator cuff to maintain shoulder position. The objective is a still torso—no sway, no sag—as the arm lifts to approximately shoulder height and returns under control. This variation emphasizes precise alignment, full-body tension, and controlled weight transfer.
- Muscle Groups: Abs, Core, Delts, Obliques, Shoulders, Waist
- Target Muscles: Deltoid - Anterior, External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Assisting Muscles: Serratus Anterior
- Stabilizing Muscles: Gluteus Maximus, Infraspinatus, Multifidus, Subscapularis, Supraspinatus
- Body Area: Upper Body
- Body Parts: Core, Shoulders, Torso
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Core Stabilizers, Shoulder Flexors, Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Other
- Muscle Location: Deep Abs, Deep Side Abs, Front Shoulder, Side Abs, Stomach
- Movement Direction: Rotational
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Kneeling Plank Alternating Arm Raise Exercise
‘- Place a mat under your knees. Set hands on the floor under shoulders, knees hip-width apart.
– Form a straight line from knees through hips, ribs, and head. Light chin tuck; eyes to the floor.
– Spread fingers and “push the floor away” to gently protract the shoulder blades.
– Lightly squeeze glutes and brace the abdomen to keep ribs stacked over the pelvis.
– Without rotating, shift weight just enough to unweight one hand.
– Raise that arm forward to shoulder height, thumb up, keeping hips and shoulders square.
– Pause briefly while maintaining a neutral spine and quiet pelvis.
– Lower the hand softly and replant it under the shoulder.
– Repeat with the other arm, breathing steadily—avoid breath-holding.
– If alignment is lost (sagging low back, flared ribs, hip rotation), stop and reset. Widen the knees for more stability if needed.
Kneeling Plank Alternating Arm Raise Tips
‘- Place a mat under your knees and set your hands directly under your shoulders with knees hip-width apart for a stable base.
– Maintain a straight line from knees through hips, ribs, and head with a light chin tuck and eyes on the floor.
– Spread your fingers and “push the floor away” to gently protract the shoulder blades.
– Lightly squeeze your glutes and brace your abdomen to keep the ribs stacked over the pelvis.
– Shift your weight only enough to unweight one hand, avoiding any rotation as you do.
– Raise the arm forward to about shoulder height with the thumb up, keeping hips and shoulders square.
– Briefly pause with a neutral spine and quiet pelvis before lowering the arm.
– Lower the hand softly and replant it under the shoulder each time.
– Breathe steadily throughout the movement and avoid holding your breath.
– If your low back sags, ribs flare, or hips rotate, stop, reset your position, and widen the knees for more stability if needed.
Kneeling Plank Alternating Arm Raise Beginner Introduction
The Kneeling Plank Alternating Arm Raise is a controlled plank variation performed on the knees that highlights core stability while the shoulders move independently. With the knees supported on a mat and the hands on the floor, the body forms a long line from the legs through the torso to the head as one arm reaches forward at a time. Because the position reduces overall load compared with a full plank, attention shifts toward steady posture, calm breathing, and smooth arm motion rather than sheer effort.
This exercise places strong demand on the abs, deep abs, and side abs to limit twisting and arching through the middle of the body. The glutes and deep spine stabilizers contribute to a solid base, while the shoulders, chest, and rotator cuff muscles guide the reaching arm and help maintain shoulder control. The central challenge lies in keeping the torso stable—no sagging, tipping, or shifting—as the arm lifts toward shoulder height and returns with control, encouraging precise alignment and even pressure through the supporting limbs.