High Plank: How-to, Benefits & Variations
The high plank is a straight-arm hold that engages core, shoulders, and glutes. Hands under shoulders, body straight, hold with control.
High Plank: How-to, Benefits & Variations
Arms straight, hands under shoulders, body in a straight line. The high plank is where push-ups begin and where core stability gets real. Unlike the forearm version, the high plank demands wrist strength and shoulder engagement simultaneously. Your triceps work to keep your arms locked. Your core prevents your hips from sagging. Your glutes keep your body from folding at the middle. It is a full-body isometric hold disguised as standing still.
Rise And Shine 6
Sophie Jones
How to Do High Plank
Set up in the starting position for high plank. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "No bums in the air. Tuck that pelvis underneath, squeeze through, find that neutral spine."
Complete the full range of motion. "Try to keep your hips up. Follow your eye line with your arm to keep that balance."
Return to the starting position with control. Make sure this, the arm is directly below the shoulder here.
Linda Chambers adds: "How high can you get your knee? Above the elbow, on the elbow, below the elbow."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The high plank directly supports this by targeting key muscle groups.
Coach's Tips
"No bums in the air. Tuck that pelvis underneath, squeeze through, find that neutral spine." - Sophie Jones
Sophie Jones
"Try to keep your hips up. Follow your eye line with your arm to keep that balance." - Sophie Jones
Sophie Jones
"How high can you get your knee? Above the elbow, on the elbow, below the elbow." - Linda Chambers
Linda Chambers
"Make sure this, the arm is directly below the shoulder here." - Sophie Jones
Sophie Jones
"If you feel like this is too easy, just go as slow as possible without moving your trunk." - Aylar Fetrati
Aylar Fetrati
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The high plank loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
High Plank Shoulder Taps
mediumHelicopters (Plank Rotations)
mediumHigh Plank Hold (Round 1)
mediumHigh Plank Leg Lifts
mediumHigh Plank Arm Raises
mediumHigh Plank to Down Dog Toe Touch
mediumBenefits
Builds strength
The high plank targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The high plank directly addresses this.
Requires minimal equipment
No equipment needed. You can do the high plank at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the high plank with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Sophie Jones warns: "Make sure this, the arm is directly below the shoulder here."
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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