Exercise guide
Long Plank Against Wall
- Beginner
- Compound
- Timed hold
- Shoulders
- Upper legs
- Waist
The Long Plank Against Wall is a core stability variation that increases the lever length of a standard plank to intensify anterior core and shoulder engagement. It builds isometric strength and postural control by challenging the abs and obliques to resist gravity at an incline.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand facing a wall and place your palms flat against it at shoulder height.
- Walk your feet back until your body is at a diagonal incline with arms fully extended.
- Position your feet hip-width apart and ensure your weight is balanced on the balls of your feet.
How to do it
- Engage your core and glutes to create a rigid, straight line from your head to your heels.
- Press firmly into the wall to protract your shoulder blades, pushing your mid-back away from the wall.
- Maintain a steady breathing pattern, inhaling through the nose and exhaling deeply through the mouth to maintain intra-abdominal pressure.
- Hold the position for the target duration, focusing on maintaining total-body tension.
Form checklist
- Maintain a neutral spine; do not let your lower back arch or your hips sag toward the wall.
- Keep your neck in line with your spine by looking at the wall directly between your hands.
- Ensure your elbows are locked out and your shoulders are pushed away from your ears.
- Keep your glutes squeezed to maintain a slight posterior pelvic tilt.
Pro tips
- Imagine you are trying to slide your hands down the wall without actually moving them to maximize tension in your lats and lower abdominals.
- Focus on 'hollowing' your stomach by pulling your belly button toward your spine throughout the entire hold.
Make it harder
- Walk your feet further away from the wall to increase the horizontal lever and the demand on the core.
- Perform the hold with only one arm on the wall to significantly increase the challenge to your obliques and rotational stability.
Frequently asked
- What muscles does the long plank against wall work?
- The long plank against wall primarily targets the abs, deltoids, and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.
- What equipment do you need for the long plank against wall?
- The long plank against wall requires no equipment — just your body weight.
- Is the long plank against wall good for beginners?
- Yes. The long plank against wall is a beginner-friendly movement and a strong foundation to build on.
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