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Shoulder · Strengthening

Shoulder Stabilization in Plank

Shoulder stabilization in plank, 3 sets, 10 repetitions, 5-second hold

Illustration of the Shoulder Stabilization in Plank exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 5 seconds

Description: Assume a plank position, supported on forearms or hands, keeping the body straight. Slowly lift one hand off the ground and hold the position for 5 seconds before lowering. Alternate arms, controlling the movement to strengthen shoulder stability.

Tips: Keep the core engaged to prevent hips from sagging or rising. Breathe regularly and perform the movement slowly to maximize effectiveness.

Progression: Gradually increase the hold duration up to 10 seconds, then add a slight leg lift on the opposite side for more challenge.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat
Starting position
Plank position on forearms or hands
Clinical goal
Strengthen shoulder stability and strength
Also known as
shoulder stabilization plank, shoulder strengthening in plank, unilateral shoulder plank

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.