How to do Two-Point Plank

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Difficulty: Hard

Impact Level: Normal

Target Body Parts: abs, triceps, upper back, lower back, chest, shoulders, hamstrings, quadriceps


Start at the top of the push up position with your hands on the floor, arms straight and underneath your shoulders. Step your feet back behind you and lift your knees. Engage your glutes, tense your legs and brace your core to keep your body rigid.

From here, shift your weight on to your left hand and right foot, then raise your right arm up and forwards and your left foot back and up to about the same height as your hips and shoulders. Pause for a few seconds as you balance and hold this two-point position on one side.

Then lower your hand and foot back to the floor and repeat on your opposite arm / foot.

The idea of this exercise, is to use your core and back muscles to stabalise the spine so that it doesn’t rotate during the movement.

How to make Two-Point Plank easier

For a related but easier version of this exercise try our Quadraplex and Althernating Push-up Plank movements to build up the necessary strength for this challenging move.

How to make Two-Point Plank more challenging

When you can do this well with control for the required duration, check out our Swipers exercise.

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