Library / Abdominals
High Plank
Bodyweight · Core · Isolation
AbdominalsShoulders Hip Flexors Joint friendly
Default prescription & biomechanics
- Primary muscles
- Abdominals, Shoulders
- Secondary muscles
- Hip Flexors
- Equipment
- Bodyweight
- Movement pattern
- Core (Static force)
- Difficulty
- Beginner
- Working rep range
- 15-20 reps per set
- Between-set interval
- 60 seconds rest
Step-by-step coaching cues
- Position yourself on the floor with your knees extended and elbows on the ground aligned with your shoulders
- Place your feet apart and in line with your hips
- Keep your knees, hips, and torso fully aligned
- Engage your abdomen, glutes, and scapular muscles
Joint & safety considerations
No specific joint contraindications are flagged for High Plank. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Alternate Single Leg Raise Plank | Same movement pattern | Bodyweight |
| Cable Seated Crunch | Cable swap | Cable |
| Cable Standing Crunch with Rope Attachment | Cable swap | Cable |
| Dumbbell Overhead Sit Up | Dumbbell swap | Dumbbell |
| Dumbbell Plank Pass Through | Dumbbell swap | Dumbbell |
| Kettlebell Plank Pass Through | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.