High Plank In And Out Tutorial
The High Plank In and Out is a dynamic core exercise performed from a high plank position on your hands. From a strong plank, you step your hands closer together and then back out to shoulder width while keeping your body stable.
This move challenges your abs, shoulders, and arms by forcing your core to resist rotation and sagging as your base of support changes. It is best suited for intermediate trainees who already have a solid plank technique and want to build more anti-movement core strength and shoulder stability.
Focus on slow, controlled hand steps, steady breathing, and keeping your hips level throughout the set.
Benefits
- Builds strong plank-based core control
- Improves shoulder stability and endurance
- Trains anti-rotation and balance
- Increases time under tension for abs
- Enhances mind muscle connection
- Transfers well to push-ups and planks
Setup & Starting Position
Begin on the floor in a high plank position, supporting your body on your hands and toes. Place your hands directly under your shoulders with fingers spread wide for stability. Your arms should be straight but not locked.
Extend your legs straight behind you with feet about hip width apart. Press the balls of your feet into the floor and squeeze your glutes lightly. Your body should form a straight line from the back of your head through your shoulders, hips, and heels.
Set your head in a neutral position by looking slightly ahead of your hands, not up or tucked down. Before starting, brace your core by gently tightening your abs as if preparing for a cough.
Setup tip: Think about pushing the floor away with your hands to activate your shoulders before the first rep.
How To Do High plank in and out (Step-by-step)
- Start in a stable high plank with hands under shoulders.
- Brace your core and keep your hips level.
- Step one hand inward toward the center line.
- Step the other hand inward so hands are closer together.
- Pause briefly while maintaining a straight body line.
- Step one hand back out toward shoulder width.
- Step the other hand back to the start position.
- That completes one rep.
- Move slowly and evenly for all reps.
- Finish by lowering knees to the floor with control.
Form Cues
- Hands stay flat and active
- Hips level, no twisting
- Core tight the whole time
- Slow, controlled steps
- Neck long and relaxed
- Push the floor away
Breathing & Bracing
Proper breathing helps you stay stable during the High Plank In and Out. Before you move your hands, take a calm inhale through your nose and gently brace your core. This brace should feel like tightening a wide belt around your waist, not sucking your stomach in.
As you step your hands inward, exhale slowly through your mouth while maintaining tension in your abs. The exhale helps prevent your ribs from flaring and your lower back from sagging.
Once your hands are close together, take a small controlled inhale, then exhale again as you step your hands back out to shoulder width. Keep breathing steadily and avoid holding your breath.
A simple rhythm to repeat is: inhale to prepare, exhale during each hand movement. Your hips and ribs should stay stacked throughout the set.
Common Mistakes
- Letting hips sag, fix by tightening abs and glutes.
- Rocking side to side, fix by slowing the hand steps.
- Bending the arms, fix by pushing tall through shoulders.
- Rushing the movement, fix by using a steady tempo.
- Looking up or down, fix by keeping a neutral neck.
How It Should Feel
Quick Self-Check: During this exercise, you should feel steady tension in your abs and shoulders. Your core should feel like it is working to keep you still, even though your hands are moving.
Good signs: You feel your abs bracing the whole time, your shoulders and arms working without pain, and your hips staying mostly level. You can control the movement without rushing.
Warning signs: Sharp pain in the shoulders or wrists, pinching in the lower back, or loss of control. Stop immediately if you feel sharp pain.
If you feel it mostly in your neck, relax your shoulders and look slightly ahead of your hands. If you feel it in your lower back, slow down and tighten your abs before each hand step.
Alternative Names
Plank hand walk in and out, Narrow to wide plank
Variations
Easier
- Knee High Plank In and Out, perform the same movement with knees on the floor.
- Static High Plank Hold, hold a standard high plank to build base strength.
Harder
- Slow Tempo High Plank In and Out, take 3 to 4 seconds for each hand step.
- High Plank In and Out with Shoulder Tap, add a shoulder tap after hands come back out.
Sample Workout
- High Plank In and Out, 8 to 12 reps
- Dead Bug, 10 reps per side
- Glute Bridge Hold, 30 seconds
- Side Plank, 20 to 30 seconds per side
Rest 60 seconds and repeat for 2 to 3 rounds. Focus on control and clean reps rather than speed.
Progression Plan
Week 1: Perform 2 to 3 sets of 8 to 10 reps. Use a comfortable pace and focus on keeping hips level. Rest 60 to 90 seconds between sets.
Week 2: Increase to 10 to 12 reps per set or add a slower tempo by taking 2 to 3 seconds for each hand step. Maintain perfect form.
Week 3: Add a brief pause when hands are close together, but keep breathing. Perform 3 sets of 12 to 15 reps.
When you can complete all reps without hip movement or loss of control, progress to an advanced variation like slower tempo or adding a shoulder tap. Repeat a week if form breaks down or if recovery feels insufficient.
FAQ
How many reps should I do?
Most people do well with 8 to 15 controlled reps per set.
Does one rep include moving hands in and out?
Yes, one rep is hands stepping in and then back to shoulder width.
Can I do this every day?
You can include it often, but allow rest if your shoulders or wrists feel overworked.
Why do my hips keep moving?
This usually means the movement is too fast, slow down and brace harder.
Is this more core or shoulders?
It heavily targets the core, with shoulders working to support and stabilize.
Summary
The High Plank In and Out is a powerful way to take your plank training to the next level. By changing hand position while staying stable, you teach your core to resist movement and maintain control under challenge.
Keep your focus on quality reps, steady breathing, and strong alignment. Progress slowly and respect your limits, especially in the shoulders and wrists. When performed with intention, this exercise builds strength that carries over into many other bodyweight movements and everyday activities.
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