Abs & core
Plank Drag
A high plank where you reach under your body, grab a dumbbell and drag it to the other side. Your core works hard to keep your hips still every time one hand leaves the floor.
- Works
- Core, obliques, front shoulders, triceps
- Equipment
- One dumbbell
- Load
- Medium
How to do it
- 1Set one dumbbell on the floor beside your ribs. Get into a high plank, hands under your shoulders, feet a little wider than your hips.
- 2Squeeze your glutes and brace your stomach so your body is a straight line from head to heels.
- 3Reach under your body with the hand farther from the dumbbell, grab it and drag it across the floor to that side.
- 4Put that hand back down under your shoulder. Reach under with the other hand, drag it back and keep switching.
Cues
- Hips stay square to the floor, no rocking.
- Drag it low and slow, don't swing it.
- Push the floor away with your support hand.
Common mistakes
- Hips swaying side to side. Widen your feet and slow the drag down until your hips stay level.
- Hips sagging. If your lower back starts to arch, squeeze your glutes and pull your belly button in. Drop to your knees if you can't hold it.
- Throwing the dumbbell across. Keep it on the floor and pull it the whole way, so your core works for the whole drag.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Bring your feet closer together, or use a heavier dumbbell and take 2 seconds to drag it across.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off.
What do plank drags work?
Mostly your core. Each time one hand comes off the floor, your abs and obliques work to stop your hips from twisting or sagging. Your shoulders and arms work too, holding you up on the support side.
