The plank is a great exercise for building core strength, but it’s not the most exciting move you can do. It’s quite the opposite, in fact, with the aim being to stay as still as possible. There are plenty of ways you can vary your planks, though, and the alternating one arm plank is one that’s well worth trying.
I saw the move recommended by personal trainer Kyle Knapp on Instagram, who describes it as ‘simple but effective’. Having now tried the one arm alternating plank myself I would take issue with the idea that it’s a simple move, but it’s certainly effective for challenging your core and building strength.
You don’t need any equipment to do the alternating one arm plank, though performing the move on a yoga mat can help with grip, especially for your feet which will need to bear a bigger load than with the classic plank when you lift an arm off the floor.
How to do the alternating one-arm plank
Knapp demonstrates the move in his Instagram post, giving some useful pointers on how to do it most effectively
You set up in a high plank position, with your hands supporting your upper body rather than your forearms. Then spread your feet wider than you would for a normal plank — this is vital for keeping your balance when you lift one hand off the floor.
Lift one hand slowly up off the floor to your waist, aiming to keep the rest of your body as still as possible. Try not to buck your hips up in particular, or sway them over to the side where your hand is still grounded to compensate for the lack of support on the other side.
Aim to complete five to 10 slow reps on each side, and if you’re struggling with the move then you can build up the core strength for it by doing more of the standard high plank. Another good move to help build up to the one arm plank is the dumbbell plank drag.
How hard is the alternating one-arm plank?
I added the move into a longer core workout and it was notably harder than the regular plank.
At first I thought the move was nigh-on impossible, because I set up with my feet together and didn’t have the strength to support myself on one arm. Once I rechecked Knapp’s post and got my position right, it became hard, but manageable.
I added the move into a longer core workout and it was notably harder than the regular plank. You really have to brace your core and glutes to maintain the plank position while lifting one arm, and it was hard to get through five reps on each side without starting to rush.
It’s an effective core move that I’ll continue to do in future workouts, and the extra movement you do compared to the classic plank makes it a more engaging exercise and keeps you focused on using your core muscles.
Once you become comfortable with the alternating one arm plank you can progress again to the renegade row, which is a similar exercise where you hold dumbbells, lifting them up to your chest when you raise each hand.
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