Plank Progression: 3 Point Plank

Welcome to Day 3 of our Plank Series.  In Day 2 of our Plank Series, we discussed how to progress your plank from a fully extended plank to a forearm plank.  The next progression in our series is the 3 Point Plank.  For tips on how to setup the foundation of your plank and make sure you are doing it correctly, check out our article here.

In a 3 Point Plank, you will have 3 points of contact on the ground: two arms and one foot.  Since your points of contact are lessened, your body will need to work harder to stabilize itself, making the exercise more demanding on your core.

Fully Extended 3 Point Plank

3 point plank
Begin with a 3 point plank in an extended arm position

When progressing to a 3 Point Plank, you should begin in a fully extended arm position, since this is easier than performing on your forearms.  Raise your leg and hold in a stable position for the first half of your plank.  Switch legs halfway through.

Since you’re in a less stable position, your body will want to sway to one side to compensate for the raised leg.  To avoid this, keep your core and glutes tight, and your trunk in a stable and centered position.

If you are having difficulty holding your leg in a lifted position, you can alternate your leg holds every 5 seconds.  Extend your hold every week until you can hold each leg for an extended period of time.

Forearm 3 Point Plank

3 point plank progression
Progress to a 3 point plank in a forearm position

Once you are ready, you can progress from a fully extended position to a forearm position in your 3 Point Plank.  Since you are closer to the ground, the exercise will be more difficult.  Keep in mind that your leg won’t need to be raised as high since it has less distance to travel.

Written by Sophie DeHenzel
Plank Progression: 3 Point Plank

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