Plank Alternating Hit The Ball

Muscles worked

Setup

1. Assume a high plank position (hands under shoulders) facing a wall, approximately arm's length away.
2. Place a medicine ball on the floor between your chest and the wall.
3. Set your feet slightly wider than shoulder-width to create a stable base and prevent hip rotation.
4. Engage your glutes and quads to create a rigid line from head to heels.

How to do it

1. Exhale and quickly lift one hand to strike or push the medicine ball against the wall with controlled force.
2. Maintain a perfectly still torso, resisting the urge to tilt your hips as you move to a single-arm support.
3. Inhale as you return your hand to the starting position and stabilize the ball.
4. Repeat the movement with the opposite hand, alternating sides at a steady, controlled tempo.

Form checklist

• Keep hips square to the floor; do not let them rotate or 'hike' during the strike.
• Maintain a neutral neck by looking at the floor just in front of the ball.
• Keep the supporting shoulder active by pushing the floor away, avoiding any 'winging' of the shoulder blade.
• Ensure the lower back does not sag or arch throughout the set.

Pro tips

• Focus on 'anti-rotation'—imagine a glass of water sitting on your lower back that you cannot spill.
• Squeeze your glutes as hard as possible during the strike phase to lock your pelvis in place.
• Vary the speed of the strike to challenge your reactive core stability.

Make it harder

• Narrow your foot stance to reduce your base of support, significantly increasing the demand on the obliques.
• Use a heavier medicine ball or increase the distance from the wall to require more force and stabilization.

Frequently asked

What muscles does the plank alternating hit the ball work?

The plank alternating hit the ball primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the plank alternating hit the ball?

The plank alternating hit the ball uses medicine ball.

Is the plank alternating hit the ball good for beginners?

The plank alternating hit the ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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