Straight-arm plank (high plank)

You hold one straight line from head to heels on straight arms and the balls of the feet: the support position for push-ups, the Pilates leg pull front and getting down to and up from the floor.

Front support (Pilates) family

Straight-arm plank (high plank)

Standard option

You hold one straight line from head to heels on straight arms and the balls of the feet: the support position for push-ups, the Pilates leg pull front and getting down to and up from the floor.

DemandMedium

Equipment requiredFloor space

Muscle focusAbs · Shoulders · Chest · Triceps · Glutes · Quads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Start on hands and knees with the hands under the shoulders, fingers spread.
Step one foot back, then the other, onto the balls of the feet, legs together or hip-width.
Make one long line from ears to heels: abs drawn in, ribs not flaring, glutes lightly tight.
Press the floor away so the upper back does not sag between the shoulder blades.
Breathe steadily, then lower the knees to rest.

Form cues

One long line from ears to heels.
Press the floor away, as in the knee hover.
Avoid: hips sagging or piking, locking the elbows hard, or looking up.

Practice and cautions

3 holds of 15 to 30 seconds. A suggested starting point. No trial has tested this move on its own.

If your wrists hurt, use fists or the forearm plank. With shoulder pain, try the forearm plank or rest your hands on a bench. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs, Shoulders. Also: Chest, Triceps, Glutes, Quads.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Similar moves

Forearm plank demonstrated on the 3D figure

3D demoForearm plankIntermediate · No equipment

Knee plank demonstrated on the 3D figure

3D demoKnee plankBeginner · No equipment

Plank walk-up demonstrated on the 3D figure

3D demoPlank walk-upAdvanced · No equipment

Bodyweight get-up demonstrated on the 3D figure

3D demoBodyweight get-upIntermediate · No equipment

Hanging straight-leg raise demonstrated on the 3D figure

3D demoHanging straight-leg raiseAdvanced · Pull-up bar

Inchworm walkout demonstrated on the 3D figure

3D demoInchworm walkoutIntermediate · No equipment

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Questions people ask

What muscles does the Straight-arm plank (high plank) work?

Mainly the abs and shoulders, with help from the chest, triceps, glutes and quads.

What equipment do I need for the Straight-arm plank (high plank)?

No equipment: your body weight and a little floor space.

Is the Straight-arm plank (high plank) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Knee hover (Pilates tabletop hover).

What is an easier alternative to the Straight-arm plank (high plank)?

Try the Knee hover (Pilates tabletop hover). Both are written steps in the same progression.

How do I make the Straight-arm plank (high plank) harder?

Progress to the Leg pull front (Pilates leg pull down), or add load, range or slower lowering once your form is solid.