Core · Bodyweight
Long Plank Against Wall
How to do the long plank against wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a forearm plank with your feet propped against the base of a wall for support. Press your toes into the wall and hold a long, straight line from head to heels with your core braced. Keep your hips level and your shoulders stacked over your elbows.
- 1Deep brace through your abs holding the line
- 2Glutes and quads locked to keep hips level
- 3Feet pressing into the wall to anchor the position
Common mistakes
- Letting your hips sag or pike out of line
- Dropping your head or shrugging your shoulders
- Holding your breath instead of breathing steadily
Muscles worked
The long plank against wall mainly works the lower abs and upper abs, with the obliques, forearms, quads, glutes, and front delts assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesSupport
- ForearmsSupport
- QuadsSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- Lower BackMinor
- HamstringsMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the long plank against wall for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.