You’re Here Because You Searched: How to Perform the Salute Plank
Let’s answer that now:
To perform the salute plank, start in a forearm plank, then lift one hand to your forehead in a “salute” while keeping your hips rock-steady. Alternate sides. That’s it—simple on paper, brutal in practice. What makes it exceptional is how it forces your core, obliques, and shoulder stabilizers to work overtime to fight rotational torque.
It’s not just about strength.
It’s about owning control over your body—inch by inch, salute by salute.
What Is the Salute Plank?
The salute plank is a variation of the forearm plank where anti-rotation becomes the name of the game. While traditional planks are static, the salute plank introduces dynamic instability by requiring you to lift one arm and hold it in a salute position. That movement shifts your center of gravity and exposes your weaknesses—if you have them.
“The genius of this move is that it eliminates the ability to coast. Every second is a challenge,” says Eugene Thong, CSCS.
Muscles Targeted
| Primary Muscles | Secondary Muscles |
|---|---|
| Rectus abdominis (6-pack) | Anterior deltoids (front shoulders) |
| Transverse abdominis (deep core) | Traps & scapular stabilizers |
| Internal & external obliques | Glutes |
Benefits of the Salute Plank
- Anti-Rotation Core Strength
Forces your obliques to resist twisting—essential for any man who lifts, swings, or throws. - Postural Endurance
Strengthens the scapular stabilizers, which helps fix that modern-day slouch from screens. - Time Efficiency
One movement, total core domination. No crunches. No fluff. - Joint Friendly
No spinal flexion, unlike sit-ups. Your low back will thank you.
How To Perform the Salute Plank – Step-by-Step
| Step | What to Do | Tips |
|---|---|---|
| 1 | Get into a forearm plank. | Elbows under shoulders, feet hip-width. |
| 2 | Squeeze your glutes and quads. | This stiffens the kinetic chain. |
| 3 | Raise one hand to your forehead in a salute. | Do not twist. Hold for 2–3 seconds. |
| 4 | Return the arm, then switch sides. | Move slowly and deliberately. |
| 5 | Repeat for 30–60 seconds. | Keep breathing—don’t white-knuckle it. |
Common Mistakes to Avoid
- Hip Rotation
If your hips twist, your core isn’t controlling. Fix it by widening your stance. - Neck Crane
Keep your neck in neutral, not reaching or tucked. Imagine holding an apple under your chin. - Speed Saluting
This isn’t a race. You’re training control, not cardio.
Programming Tips
“I plug the salute plank into finishers or as a warm-up to light up the CNS and remind the body who’s boss,” says Charles Damiano, B.S. Clinical Nutrition.
Try this:
- Beginner: 3 sets of 20 seconds per side
- Intermediate: 3 sets of 30–45 seconds per side
- Advanced: 4 sets of 60 seconds with slow transitions
You can even add a light dumbbell to the saluting hand once you master the base version.
Why It Works: The Science Behind the Sweat
The salute plank is an anti-rotational movement, which means it trains your core to resist movement rather than create it. This mimics what your abs actually do in real life—stabilize your spine while you move other limbs.
It taps into deep stabilizers like the transverse abdominis, which wraps your core like a corset. That muscle doesn’t care about beach season—it cares about spinal integrity under pressure.
“It’s not about doing more. It’s about doing things that count,” adds Thong.
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Quickfire Q&A
A: Yes—if form stays tight. Like brushing your teeth, a daily dose of control builds long-term stability.
A: Time > reps. Hold each salute for 2–3 seconds. That’s your rep.
A: Go on your fists or use yoga blocks to reduce wrist extension.
Wrap-Up: The Discipline of Stillness
The salute plank doesn’t just sculpt your core—it sharpens your ability to focus under pressure. It’s a test of stillness, and in stillness, the truth of your strength is revealed.
No machines. No excuses. Just you, the floor, and your will to hold.
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