- Place your hands directly under your shoulders, feet hip-width apart.
- Engae your core an glutes to maintain a straight line from your head to your heels.
- Keep your neck neutral by looking slightly ahead of your hands.
- Place a dumbbell next to one of your hands.
- Using the opposite hand, reach under your body and drag the weight to the other side.
- Keep your hips as stable as possible – avoid rocking side to side.
- Place your hand back on the ground and repeat with the other hand.
- Maintain controlled movements throughout the exercise.
Benefits of Performing Plank Drags:
- Strengthens the core.
- Enhances shoulder stability.
- Boosts coordination and balance.
Top Tips:
- Keep hips level – avoid letting your hips sag or rock side to side to ensure the core is fully engaged.
- Control your movement – drag the weight slowly to keep tension.
- Engage glutes and core – squeezing the glutes helps maintain stability and prevents lower back strain.
- Breathe – don’t hold your breath, inhale as you prepare, exhale as you drag.
- Start without weight – nail the movement before adding resistance to avoid injury.
The Plank Drag is more than just a core exercise – it’s a full body stabiliser that builds strength, balance, and coordination. Add it to your routine a few times a week and watch your core strength and functional fitness improve.