Core · Bodyweight
Plank on Hands
How to do the plank on hands, 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
Begin in a high plank with your hands directly under your shoulders and arms straight. Keep your body in a straight line from head to heels, bracing your core and squeezing your glutes. Hold for the desired time.
- 1Feel your entire core stabilizing as you hold a straight-line plank
- 2Engage your glutes and quads to keep your hips level
- 3Press the floor away and keep your shoulders stacked over your wrists
Common mistakes
- Avoid letting your hips sag or pike up
- Don't hold your breath; breathe steadily
- Avoid letting your head droop; keep your neck aligned
Muscles worked
The plank on hands mainly works the upper abs and lower abs, with the obliques, triceps, forearms, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- TricepsSupport
- ForearmsSupport
- GlutesSupport
- Front DeltsSupport
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- QuadsMinor
Kovo programs the plank on hands 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.