How to do Hand Plank
On the floorHoldAdvanced
Hand Plank is a on the floor stretch for your triceps, upper back and obliques.
Step by step
- 1Start on your hands and knees.
- 2Step one foot back, then the other, extending your legs.
- 3Engage your core to maintain a straight line from head to heels.
- 4Distribute weight evenly between hands and feet.
- 5Hold the position.
What you should feel
Press the floor gently away.
Form tips
- Keep your gaze on a spot just ahead of your hands to maintain a neutral neck.
- Keep your breath slow and even.
- Feel your belly quietly working.
Make it easier
If this is too much, lower your knees to the floor.
Coming out of it
Bring your knees down… and sit back to rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Hand Plank with a coach
In BendEase, a voice coach talks you into Hand Plank, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your triceps and upper back.
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