One Arm Front Plank
One Arm Front Plank Exercise Description
The One Arm Front Plank is a prone anti-rotation core hold performed with only one forearm on the floor. It primarily targets the anterior core—rectus abdominis and transverse abdominis—while the obliques resist trunk rotation. The glutes and quadriceps help keep the hips level and knees straight, and the supporting shoulder’s stabilizers (serratus anterior, rotator cuff, deltoid) maintain scapular control. Compared to a standard front plank, removing one arm narrows the base of support and increases the demand for spinal and pelvic stability without movement. The goal is a rigid, neutral body line from head to heels, steady breathing, and square shoulders and hips facing the floor.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis, Transversus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Deltoid - Anterior, Gluteus Maximus, Serratus Anterior, Subscapularis, Vastus Lateralis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Core Stabilizers, Trunk Flexors
- Joint Involvement: Other
- Muscle Location: Deep Abs, Stomach
- Movement Direction: Rotational
- Muscle Position: Anterior
- Gender: Male
How To Do The One Arm Front Plank Exercise
‘- Start in a forearm plank: elbows under shoulders, legs straight, feet set slightly wider than usual for stability.
– Brace the trunk: gently draw ribs down, engage abdominals, squeeze glutes, and keep a neutral spine and neck.
– Press the floor away with both forearms, protracting slightly through the upper back without shrugging.
– Shift weight onto the support forearm; lift the opposite forearm off the floor, keeping that arm by your side or behind your back.
– Keep hips and shoulders squared to the floor; resist any rotation or sagging.
– Maintain a straight line from ears to ankles—avoid piking the hips or arching the lower back.
– Keep the support elbow directly under the shoulder; forearm parallel with fingers facing forward.
– Distribute pressure through the forearm and both feet; keep knees locked but not hyperextended.
– Breathe calmly through the nose or pursed lips, maintaining the brace without holding your breath.
– Lower the free arm to return to a two-forearm plank, then repeat by switching the supporting side.
One Arm Front Plank Tips
‘- Set your feet slightly wider than usual in the forearm plank before lifting an arm to increase stability.
– Keep the support elbow directly under your shoulder with the forearm parallel and fingers facing forward.
– Gently draw your ribs down, engage your abdominals, and squeeze your glutes to brace the trunk.
– Maintain a neutral spine and neck so your body forms a straight line from ears to ankles.
– Press the floor away with the support forearm, slightly protracting through the upper back without shrugging.
– Shift your weight onto the support forearm as you lift the opposite forearm, keeping the free arm by your side or behind your back.
– Keep hips and shoulders squared to the floor, resisting any rotation or sagging.
– Distribute pressure evenly through the support forearm and both feet, keeping your knees locked but not hyperextended.
– Breathe calmly through your nose or pursed lips, maintaining the brace without holding your breath.
– Lower the free arm to return to a two-forearm plank before switching the supporting side.
One Arm Front Plank Beginner Introduction
The One Arm Front Plank is a challenging twist on the classic plank that shifts all forearm support to one side while the body faces the floor. With only a single forearm on the ground, the torso must resist twisting and sagging, turning this into a strong anti-rotation core exercise. The abs and side abs handle most of the effort through the midsection, while the glutes and quads help maintain a long, straight shape through the hips and legs. The supporting shoulder and upper back work hard to stabilize the arm on the ground.
This variation places a big emphasis on total-body tension and control rather than movement. Compared to a regular plank, the narrower support under the upper body increases the challenge for the spine, hips, and shoulder girdle to stay aligned. Calm, steady breathing is an important part of the position, so the core stays braced without holding the breath. It suits anyone looking to progress beyond a basic plank and develop more rotational stability and body awareness.