Core
Incline Plank With Alternate Floor Touch
A stability-focused variation designed to build core tension while challenging shoulder and hip control.
How to perform.
Follow the sequence — setup is half the lift.
Place your hands shoulder-width apart on a stable bench or elevated platform and extend your legs behind you to enter an incline plank position.
Engage your glutes and core to create a straight line from your head to your heels.
Shift your weight slightly onto your left hand as you lift your right hand off the bench.
Reach down and back with your right hand to tap the floor briefly while keeping your hips as sturdy and square as possible.
Return your right hand to the starting position on the bench and stabilize your torso.
Repeat the movement with your left hand, alternating sides for the desired number of repetitions.
Maintain controlled breathing throughout the movement, exhaling as you reach and inhaling as you return to center.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rotating the hips side-to-side during the reach phase
- Allowing the lower back to arch or sag toward the floor
- Bending the knees to compensate for lack of range of motion
- Setting the hands too wide, which puts unnecessary stress on the shoulder joints
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.