Hand Plank

A high plank held on straight arms — a foundational isometric for the abs, shoulders, and full-body bracing.

Core Bodyweight Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Abs

Secondary

none

Step by step

Start on all fours with your hands flat on the floor directly under your shoulders.
Step both feet back one at a time until your legs are straight and your body is in a long line.
Press the floor away to spread your shoulder blades and keep a slight rounding through the upper back.
Squeeze your glutes and brace your abs to stop your hips from sagging or piking up.
Hold the position with steady breathing, eyes looking down between your hands to keep a neutral neck.
Lower your knees back to the floor with control after the target time and rest before the next set.

Log your sets. After a few weeks you will see whether it is moving. Free.