Quick Answer
Single-Arm Single-Leg Plank is a advanced skill exercise that targets your abdominals and obliques. It uses only your bodyweight. Start in a standard forearm or high plank position.
Video Tutorial
How to Perform the Single-Arm Single-Leg Plank
- 1
Start in a standard forearm or high plank position.
- 2
Engage core and glutes tightly.
- 3
Simultaneously lift one arm straight forward and the opposite leg straight back.
- 4
Maintain a straight line from head to heel of lifted leg.
- 5
Keep hips square to the ground, minimizing rotation.
- 6
Hold for desired duration, focusing on stability.
- 7
Return arm and leg to ground. Repeat on the other side (opposite arm/leg).
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Single-Arm Single-Leg Plank isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Single-Arm Single-Leg Plank work?
The Single-Arm Single-Leg Plank primarily works your abdominals and obliques. Secondary muscles include the shoulders and glutes.
What equipment do I need for the Single-Arm Single-Leg Plank?
The Single-Arm Single-Leg Plank needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Arm Single-Leg Plank suitable for beginners?
The Single-Arm Single-Leg Plank is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Single-Arm Single-Leg Plank should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Arm Single-Leg Plank every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.