Core · Bodyweight
One Arm Front Plank
How to do the one arm front plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a forearm front plank with your body in a straight line, then lift one forearm off the floor and reach it forward or tuck it to your side. Hold while keeping the hips square, then switch arms.
- 1Abs and obliques fighting hard to keep the hips from twisting
- 2The supporting shoulder staying tight and packed
- 3A long, braced line with no sag
Common mistakes
- Letting the hips rotate toward the lifted arm
- Sagging the low back or piking the hips
- Shifting your weight so far you lose the straight line
Muscles worked
The one arm front plank mainly works the lower abs and obliques, with the upper abs, lower back, glutes, and front delts assisting.
- Lower AbsPrimary
- ObliquesPrimary
- Upper AbsSupport
- Lower BackSupport
- GlutesSupport
- Front DeltsSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- HamstringsMinor
- Side DeltsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the one arm front plank 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.