Core · Bodyweight
Plank Prone Plate Switch
How to do the plank prone plate 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
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a high plank with a weight plate just outside one hand. Reach across with the opposite hand, slide the plate under your body to the other side, then repeat back the other way. Keep your hips level and your core tight as the plate moves.
- 1Feel your deep core and obliques resist the rotation as you reach
- 2Keep your hips square and level while one arm moves
- 3Brace hard and keep your shoulders stacked over the planted hand
Common mistakes
- Don't let your hips rock or twist when you reach across
- Avoid letting your butt pike up or sag down
- Don't rush the switch; keep the plate moving under control
Muscles worked
The plank prone plate switch mainly works the lower abs, upper abs, and obliques, with the triceps, forearms, and front delts assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesPrimary
- TricepsSupport
- ForearmsSupport
- Front DeltsSupport
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the plank prone plate 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.