Core · Bodyweight
Plank Hand Switch
How to do the plank hand switch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Start in a forearm plank with elbows under your shoulders and body in a straight line. One arm at a time, press up onto your hands into a high plank, then lower back down to your forearms. Alternate which arm leads each cycle. Keep your hips level and square to the floor the entire time.
- 1Feel your core and obliques fight to keep your hips steady
- 2Keep your shoulders stacked over your hands as you press up
- 3Stay long from head to heels through every transition
Common mistakes
- Avoid swaying your hips side to side as you switch
- Do not let your lower back sag or pike up
- Avoid rushing; control each press up and down
Muscles worked
The plank hand switch mainly works the upper abs, lower abs, and obliques, with the triceps, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- TricepsSupport
- GlutesSupport
- Front DeltsSupport
- ForearmsMinor
- Mid ChestMinor
- QuadsMinor
- Hip FlexorsMinor
Kovo programs the plank hand switch 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.