High Plank

Muscles worked by the High Plank

Primary

AbsRectus AbdominisDeep CoreTransversus Abdominis

Secondary

Lower BackErector SpinaeObliquesOblique Abdominals

Also called: abs, six-pack, rectus abdominis, abdominals, stomach muscles, transverse abdominis.

Equipment

No equipment — this is a bodyweight exercise.

How to do the High Plank

1. Start in a push-up position with arms fully extended.
2. Keep your body in a straight line from head to heels.
3. Brace your core and hold the position.
4. Breathe steadily throughout.

Form tips

• Stack your shoulders directly above your wrists.
• Squeeze your glutes to keep your hips from sagging.
• Push the floor away to avoid sinking between your shoulder blades.

At a glance

High Plank in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Plank
• Side Plank
• Ab Wheel Rollout
• Bicycle Crunch
• Bird Dog Hold
• Cable Crunch
• Captain's Chair Knee Raise
• Captain's Chair Leg Raise

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "high-plank",
  "name_en": "High Plank",
  "name_de": "High Plank",
  "name_es": "Plancha Alta",
  "description_en": "A plank variation with arms fully extended in a push-up position.",
  "description_de": "Eine Plank-Variante mit vollständig gestreckten Armen in der Push-Up-Position.",
  "description_es": "Una variación de plancha con los brazos totalmente extendidos en posición de push-up.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "core",
  "primary_muscles": [
    "rectus_abdominis",
    "transverse_abdominis"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "obliques"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "core",
    "calisthenics",
    "lower_back_safe",
    "knee_safe",
    "no_axial_load",
    "shoulder_safe"
  ],
  "variation_group": "plank",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Start in a push-up position with arms fully extended.",
    "Keep your body in a straight line from head to heels.",
    "Brace your core and hold the position.",
    "Breathe steadily throughout."
  ],
  "instructions_de": [
    "Beginne in der Push-Up-Position mit vollständig gestreckten Armen.",
    "Halte den Körper in einer geraden Linie von Kopf bis Fersen.",
    "Spanne den Rumpf an und halte die Position.",
    "Gleichmäßig atmen."
  ],
  "instructions_es": [
    "Empieza en posición de push-up con los brazos totalmente extendidos.",
    "Mantén el cuerpo en línea recta de cabeza a talones.",
    "Contrae el core y mantén la posición.",
    "Respira de forma regular durante el ejercicio."
  ],
  "tips_en": [
    "Stack your shoulders directly above your wrists.",
    "Squeeze your glutes to keep your hips from sagging.",
    "Push the floor away to avoid sinking between your shoulder blades."
  ],
  "tips_de": [
    "Drücke den Boden aktiv weg, statt in den Schultern durchzuhängen.",
    "Spanne Gesäß und Oberschenkel an, damit die Hüfte nicht absinkt.",
    "Halte den Nacken neutral und richte den Blick zum Boden."
  ],
  "tips_es": [
    "Coloca las manos directamente debajo de los hombros.",
    "Aprieta glúteos y abdomen para que la cadera no caiga.",
    "Mira al suelo para mantener el cuello neutro."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/high-plank-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "high-plank");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.