Pseudo-Planke Lean

The Pseudo-Planke Lean is a bodyweight drill that trains your core, shoulders, and straight-arm strength. You hold a plank position and slowly shift your weight forward over your hands. It builds total-body tension and shoulder stability.

Start on your hands and toes in a push-up position. Place your hands under or slightly in front of your shoulders, fingers pointing forward or turned out a little. Keep your arms straight and your body in one line from head to heels.

Without bending your elbows, shift your whole body forward so your shoulders travel past your hands. Lean only as far as you can while keeping your arms locked and your hips in line. Hold for the prescribed time, then shift back to the starting position.

Brace your core and squeeze your glutes so your body stays rigid. Breathe steady and controlled without letting your lower back arch. To make it easier, lean only a small amount. To make it harder, lean farther forward or elevate your feet on a low box.

Fault: Elbows bend to cheat the lean. Fix: Lock your arms fully and imagine pushing the floor away from you the entire time.

Fault: Hips sag or stick up in the air. Fix: Squeeze your glutes and keep your ribs, hips, and thighs in one straight line.

Fault: Weight dumps into the wrists with no shoulder push. Fix: Spread your shoulder blades apart and press actively through your palms.

Fault: Feet slide back or the weight shifts unevenly. Fix: Set your toes firmly and move your whole body forward as one solid piece.