Duration required
Focus Area required
 s rest

High Low Plank

Key Points:

  • Place elbows under your shoulders.

  • Raise torso off the ground, keep a flat back and hold.

  • Extend arms one by one and lower them back down, repeat.

Common Mistakes:

  • Dropping hips down.

  • Raising glutes upwards.

  • Slouching shoulders.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Shoulders, Glutes
Muscle diagram with the following muscles highlighted Abs, Shoulders, Glutes

Similar Exercises

Kneel on the ground then place your elbows under your shoulders and position your hands in a way thats most comfortable for you. Space your feet at approximately hip width, putting your weight on your toes.

Press up one arm at a time to get into a push up position then retract back to the start position, placing your elbows down again, then repeat. Engage your core to keep a flat neutral back with your head facing the ground. Squeeze your glutes to help support your lower back. Hold for the desired amount of time.

Avoid raising the glutes up too high or sinking down where your chest is dropped lower than your shoulders.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
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