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Waist · Body Weight
High Plank
High Plank is an intermediate compound yoga exercise that works the abs (waist), with the shoulders and chest assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Core · Rectus Abdominis, Obliques, Transverse Abdominis
Secondary muscles
- Shoulders · Deltoids
- Chest · Pectoralis Major
How to do High Plank
- Begin on the floor on your hands and knees. Position your hands directly under your shoulders and your knees under your hips.
- Extend your legs straight back, one at a time, coming onto the balls of your feet to form a straight line from your head to your heels. Your body should be in a high plank position.
- Engage your core, glutes, and legs to maintain a straight body line. Keep your shoulders directly over your wrists.
- Hold the plank position for the desired amount of time, maintaining proper form and steady breathing.
Form tips
- Keep your core engaged throughout the exercise to maintain stability and prevent sagging or arching of your back.
- Ensure your hands are positioned directly under your shoulders to support your weight evenly.
- Breathe steadily, inhaling through your nose and exhaling through your mouth to help maintain focus and endurance.
High Plank alternatives
More abs exercises
High Plank FAQ
What muscles does High Plank work?
High Plank mainly works the abs in the waist (Rectus Abdominis, Obliques and Transverse Abdominis). The shoulders and chest work as secondary muscles.
What equipment do you need for High Plank?
None. High Plank is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of High Plank should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is High Plank good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does High Plank burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to High Plank?
Other exercises for the abs include Dumbbell Plank Pullthrough, Dumbbell Elbow Side Plank, Ab Wheel Plank and Dumbbell Hand Side Plank.
For developers
Use High Plank in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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