Is a wall plank as effective as a regular plank?

No, it is a much lighter version of the same position, because the wall takes most of the body weight off the arms and trunk. It is the right choice when a floor plank is too hard or getting down to the floor is difficult, and moving the feet farther from the wall closes some of the gap.

How long should I hold a wall plank?

Start with holds of 10 to 20 seconds that you can finish with good form and steady breathing, and build toward 30 to 60 seconds. Once a minute feels easy, step the feet farther back or progress to a plank on a bench or countertop rather than holding longer.

What is the difference between a wall plank and a wall push-up?

In a Wall Push-Up the elbows bend and straighten, so the chest, shoulders and triceps do most of the work. In a wall plank the arms stay still and the goal is to hold the body in a straight line, which puts the abdominals at the center of the effort.

Is the wall plank good for older adults?

It is a common choice for older adults because it is done standing, keeps most of the body weight on the feet and needs no getting down to the floor. Anyone with shoulder, wrist or back pain, or with high blood pressure that is not well controlled, should check with their doctor or physical therapist first.

Should my hands be overhead or at shoulder height?

Both setups are used. Hands above head height add an overhead reach for the shoulders, while palms at shoulder height, or forearms on the wall with the elbows at shoulder height, suit anyone who finds reaching overhead uncomfortable.

Wall Plank

What Is the Wall Plank?

Wall Plank is a compound exercise that primarily targets the core and also engages the glutes and the muscles that hold the shoulder blades against the ribs. It is a beginner-level movement performed standing, with the hands on a wall above head height and the body leaning in as one straight line from head to heels, so the abdominals work to keep the trunk from sagging toward the wall.

It teaches the same braced, straight-body position as the floor Plank, but with most of the body weight resting on the feet instead of the arms. That makes it a practical first core exercise, a gentle warm-up before harder work, and a way to practice bracing without getting down on the floor. The distance between the feet and the wall sets the difficulty: the farther back the feet, the more of the body weight the arms and trunk have to hold.

Because it is done standing and needs nothing but a wall, it suits beginners, people returning to exercise, and older adults who prefer to train upright or find getting down to the floor and back up difficult. Once a longer hold feels easy with the feet well back, the usual next steps are a plank with the hands on a sturdy bench or countertop, then the floor plank.

Unlike the Wall Push-Up, where the elbows bend and straighten and the chest and triceps do most of the work, the arms here stay still and the effort comes from holding the trunk and hips in line. The glutes keep the hips from pushing back, and reaching the hands overhead brings in the serratus anterior and the shoulders. A common alternative setup places the forearms on the wall with the elbows at shoulder height, which suits anyone who finds the overhead reach uncomfortable.

Muscles Worked

MuscleActivation

Rectus Abdominis: Primary
External Oblique: High
Gluteus Maximus: Medium
Serratus Anterior: Medium
Deltoid: Low
Gluteus Medius: Low
Tensor Fasciae Latae: Low
Erector Spinae: Minimal
Triceps Brachii (Long Head): Minimal

Instructions

Stand facing a wall with your feet hip-width apart, about one big step away from it.
Reach both arms up and place your palms flat on the wall above head height, shoulder-width apart, with your fingers pointing up.
Lean in from the ankles so part of your body weight rests on your hands, with your elbows bent and pointing down and slightly out.
Walk your feet back until your body forms one straight line from head to heels, with your heels on the floor.
Brace your abdominals, draw your lower ribs down and squeeze your glutes so your hips neither sag toward the wall nor push back.
Press lightly into the wall, keep your shoulders away from your ears and your head in line with your body.
Breathe steadily and hold the position for the target time, keeping the elbow bend the same throughout.
To finish, walk your feet back in toward the wall and stand up straight before taking your hands away.

Common Mistakes

Pushing the hips back
Bending at the hips so the body forms an inverted V takes the work off the abdominals, so keep one straight line from shoulders to heels.
Letting the hips sag
Letting the belly drop toward the wall arches the lower back and shifts strain onto it instead of the abdominals.
Shrugging the shoulders
Lifting the shoulders toward the ears with the arms overhead loads the neck, so keep the shoulders down and press lightly into the wall.
Holding the breath
Holding the breath while bracing makes the hold harder to sustain and raises blood pressure, so breathe steadily throughout.
Standing too upright
Keeping the feet almost under the body leaves almost no load on the core, so step back until the abdominals clearly work while the body stays straight.
Turning it into a push-up
Letting the elbows bend and straighten so the chest moves toward and away from the wall turns the hold into a wall push-up, so keep the arms still and the distance constant.

Injuries

Wall Plank is a low risk exercise when performed with proper technique. Most of the body weight stays on the feet, the trunk does not move, and there is no getting down to or up from the floor, which is why it is often the first plank variation given to beginners and older adults.

The main strain points are the shoulders, the wrists and the lower back. Anyone with shoulder pain or limited overhead reach can lower the hands to shoulder height or rest the forearms on the wall with the elbows at shoulder height. Palms flat on the wall bend the wrists back, and the forearm version removes that if the wrists complain. Letting the hips sag toward the wall arches the lower back, so keep the abdominals and glutes engaged. Wear shoes with grip or stand on a non-slip surface, because socks on a smooth floor can let the feet slide back.

To make it easier, stand closer to the wall and start with holds of about 10 seconds. To make it harder, step the feet farther back, hold longer, or move to a plank with the hands on a sturdy bench or countertop before trying the floor Plank. Lifting one arm and the opposite leg in a Wall Bird Dog adds a balance challenge, and the Dead Bug is a floor-based option once lying down is comfortable.

Stop if you feel sharp pain in the lower back, shoulders or wrists, or if you feel dizzy. Breathe steadily throughout, because holding the breath during any static hold drives blood pressure up, and anyone with high blood pressure that is not well controlled should check with their doctor before doing isometric holds.

Overview

Primary Focus: Core
Equipment: Body weight
Modality: Strength
Difficulty: Beginner

Alternative Exercises

Other Names for the Wall Plank

The Wall Plank is also known as:

Standing Plank

Frequently Asked Questions

Q: Is a wall plank as effective as a regular plank?: No, it is a much lighter version of the same position, because the wall takes most of the body weight off the arms and trunk. It is the right choice when a floor plank is too hard or getting down to the floor is difficult, and moving the feet farther from the wall closes some of the gap.
Q: How long should I hold a wall plank?: Start with holds of 10 to 20 seconds that you can finish with good form and steady breathing, and build toward 30 to 60 seconds. Once a minute feels easy, step the feet farther back or progress to a plank on a bench or countertop rather than holding longer.
Q: What is the difference between a wall plank and a wall push-up?: In a Wall Push-Up the elbows bend and straighten, so the chest, shoulders and triceps do most of the work. In a wall plank the arms stay still and the goal is to hold the body in a straight line, which puts the abdominals at the center of the effort.
Q: Is the wall plank good for older adults?: It is a common choice for older adults because it is done standing, keeps most of the body weight on the feet and needs no getting down to the floor. Anyone with shoulder, wrist or back pain, or with high blood pressure that is not well controlled, should check with their doctor or physical therapist first.
Q: Should my hands be overhead or at shoulder height?: Both setups are used. Hands above head height add an overhead reach for the shoulders, while palms at shoulder height, or forearms on the wall with the elbows at shoulder height, suit anyone who finds reaching overhead uncomfortable.