Core · Bodyweight
Wall Plank
How to do the wall plank, 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
Place your forearms on a wall at chest height and step your feet back so your body forms a straight incline line. Brace your core and glutes and hold, keeping elbows under your shoulders.
- 1Whole core stabilizing to hold the straight line
- 2Glutes and quads keeping the hips level
- 3Shoulders stacked over the elbows on the wall
Common mistakes
- Letting the hips sag toward the wall or pike up
- Holding your breath instead of breathing steadily
- Dropping the head and losing neck alignment
Muscles worked
The wall plank mainly works the upper abs and lower abs, with the obliques, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- QuadsMinor
Kovo programs the wall 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.