Quick Answer
Wall Plank is a intermediate strength exercise that targets your abdominals and shoulders. It uses a other. Start in a forearm plank position facing away from a wall.
Video Tutorial
How to Perform the Wall Plank
- 1
Start in a forearm plank position facing away from a wall.
- 2
Carefully walk your feet up the wall until your body is horizontal (parallel to floor).
- 3
Ensure elbows are directly under shoulders.
- 4
Engage core and glutes to maintain a straight line from head to heels. Avoid hip sag.
- 5
Hold this position for the desired duration.
- 6
To exit, carefully walk feet back down the wall.
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.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
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.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Wall 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 Wall Plank work?
The Wall Plank primarily works your abdominals and shoulders. Secondary muscles include the glutes, obliques and triceps.
What equipment do I need for the Wall Plank?
The Wall Plank needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Wall Plank suitable for beginners?
The Wall Plank is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Wall 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 Wall Plank every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.