Front Plank with Arm Lift (Kneeling) Exercise


The Front Plank with Arm Lift (Kneeling) Exercise is a great way to build a stronger, more stable core, thus enabling more efficient and consistent movement in your golf swing.

The Front Plank with Arm Lift (Kneeling) Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.


  • Start in a kneeling plank position – a modified push-up position with your forearms and knees on the floor, your elbows underneath your shoulders, and your feet about shoulder-width apart.
  • Lift one arm up and away from your body in front of you.
  • Hold for a second, and then return your elbow to the floor underneath your shoulder.
  • Repeat with your other arm.
  • Continue for the desired number of repetitions with each arm.

Keep your torso solid, your hips square to the ground, and your feet and knees on the ground throughout the movement.

Keep your back straight, your head in line with your torso, and your abdominal muscles engaged to stabilise your spine.

You should feel it working your core and shoulders.


As you become more proficient, try bringing your feet and knees closer together, increasing the challenge to your stability.

For more of a challenge, try the Front Plank with Arm Lift (Feet Narrow) Exercise.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


You May Also Like

Golf Performance Programmes – the most effective golf-specific fitness regimens on the planet, guaranteed to make you a better golfer!

There are a number of other golf-specific stability exercises in the Golf Loopy Train like a Champion System.

The Golf Loopy Perfect Warm Up, an exercise routine that has been scientifically designed to prepare your mind and body for playing golf to the best of your ability in just 7 minutes.

Introduction to the Swing like a Champion System.

Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.


» Train like a Champion home page.

» Swing like a Champion Home Page.

Share the knowledge!