Wall plank
Hold your body in one line, leaning on a wall, to build your middle.
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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.
What you need
A clear wall
Getting into position
- Find a clear stretch of wall with a dry, non-slip floor in front of it.
- Stand facing the wall, about an arm's length away, and place your hands flat on it at shoulder height, a little wider than your shoulders.
- Take a small step back with each foot so you lean gently into your hands, in one line from head to heels. Your heels can lift slightly.
How to do it
Gently tighten your stomach muscles, as if bracing for a small push.
Hold your body in one straight line, without letting your hips sag or stick out.
Breathe slowly and steadily throughout the hold.
To finish, step your feet back in towards the wall until you are standing upright, then lower your hands.
Keep in mind
- Head, hips and heels in line.
- Shoulders away from your ears.
- Keep breathing.
Where you should feel it
Your stomach muscles and the front of your shoulders, working to keep your body in one line.
Stop or change something if you feel
Pain in your lower back, or in your wrists.
A gentler starting point
Stand with your feet closer to the wall, or hold for less time.
When it feels easy
Step your feet a little further back, then move on to the counter plank.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Stand facing a wall, hands on it at shoulder height, feet a small step back. Hold your body in a straight line.
2 sets × hold 10–15 s
Move on when: You hold a straight line and breathe easily.
Hold for longer.
2 sets × hold 20–30 s
Move on when: Your hips don't sag or stick out to the end.
Step your feet a little further back.
2 sets × hold 20–30 s
Move on when: You hold the straight line at the new angle.
Add a third hold.
3 sets × hold 30 s
Move on when: All three holds feel steady, two sessions running.
- Next level up
- Counter plank coming soon
Levels in front support / plank
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported startWall plank (this page)
- Level 2 · FoundationCounter plank coming soon
- Level 3 · More challengeLower inclined plank coming soon
- Level 4 · ExperiencedFloor plank coming soon
Explore related content.
- Everyday focus
- Everyday strength
- Body area
- Upper body
- Muscles
- Stomach and sides (core), Shoulders
- Equipment
- Wall, No hand weights needed
- Movement format
- Standing, Uses a support
- Starting point
- Starting a routine
- Age context
- Older-adult focused
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