Bodyweight Training

Wall Plank Hold exercise

A static core exercise that increases core stability and shoulder endurance by engaging the abs, glutes, and upper back while keeping the feet elevated on a wall. This variation increases intensity over a standard plank.

Wall Plank Hold exercise demonstration

How to perform Wall Plank Hold

  1. Start in a push-up position with your feet against a wall.
  2. Walk your feet up the wall slightly so your body forms a straight line from head to heels.
  3. Keep your arms extended and hands directly under your shoulders.
  4. Engage your core and glutes, and hold this position without letting your hips sag.
  5. Maintain steady breathing and hold the plank for a set time (e.g., 30–60 seconds).
  6. Carefully walk your feet back down to return to the starting position.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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