One-Legged Plank Pose anatomy

One-Legged Plank Pose · Eka Pada Phalakasana · Tư thế tấm ván một chân

One-Legged Plank Pose mainly works rectus abdominis, transversus abdominis, obliques, iliopsoas (left); it stretches wrist flexors; gluteus medius, erector spinae, rotator cuff stabilize.

Opening the 3D model…

Come into Plank Pose: hands right under the shoulders with the fingers spread, the body in one straight line from head to heels and the belly gently firm so the lower back does not sag. Spread the weight evenly over both hands and the left foot, then lift the straight right leg to hip height or a little higher, toes pointing down and the heel reaching back. Both hips stay level and face the floor, without the right hip rolling open; the neck is long and the gaze rests on the floor just ahead of the hands. With only three points of contact, the abdominals and obliques resist the pelvis twisting, the right glutes lift the leg, and the shoulders, arms and wrists carry most of the weight. Lift the leg only as high as the lower back can hold; when tired, lower the leg, or lower the supporting knee to the floor to reduce the load.

Muscles in this pose

Working (contracting): Rectus abdominis, Transversus abdominis, Obliques, Iliopsoas (left), Gluteus maximus (right), Hamstrings (right), Quadriceps, Triceps brachii, Serratus anterior, Pectoralis major, Deltoid

Stretching: Wrist flexors

Stabilizing: Gluteus medius, Erector spinae, Rotator cuff, Trapezius

Why these muscles work or stretch

• Rectus abdominis · Working (contracting): Keeps the lower back from sagging
• Obliques · Working (contracting): Resist rotation, keeping the hips level
• Iliopsoas · Working (contracting): Supporting leg: keeps the hips from dropping
• Gluteus maximus · Working (contracting): Extends the hip to lift the right leg
• Hamstrings · Working (contracting): Work with the glutes to hold the leg up
• Quadriceps · Working (contracting): Straightens both knees
• Triceps brachii · Working (contracting): Straightens the elbows and bears weight
• Serratus anterior · Working (contracting): Pushes the floor away and keeps the shoulder blades from winging
• Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Gluteus medius · Stabilizing: Keeps the pelvis level, not tipping to one side

Practice cues

• Wrists under the shoulders; push the floor away so the upper back doesn't sag
• Keep both hips level and facing the floor as the leg lifts
• Lift the leg with the glutes; don't arch the lower back to go higher

Benefits

• Strengthens the deep abdominals and the ability to resist rotation
• Strengthens the glutes and hamstrings of the lifted leg
• Strengthens the shoulders, arms and supporting wrists

Cautions / contraindications

• Avoid or go lightly with a wrist injury or carpal tunnel syndrome
• Take care with a shoulder injury
• Go gently with low back pain: lift the leg lower and keep the lower back from sagging

Easier variations

• Lower the supporting knee to the floor and lift only the other leg
• Support on the forearms, or put the hands on a raised ledge to spare the wrists

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Plank Pose Phalakasana
• Four-Limbed Staff Pose Chaturanga Dandasana
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
• Knee Plank Pose Phalakasana (Knees Down)
• Fallen Triangle Pose Patita Tarasana
• One-Legged Crow Pose Eka Pada Bakasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)