Prone Plank March for BJJ
The prone plank march involves alternating between forearm and high plank positions in a controlled marching motion. Each transition challenges the core to resist rotation while the arms move. This dynamic plank variation builds the transitional core stability needed when changing positions on the mat.
✓ Step-by-Step Instructions
- 1 Start in a forearm plank position.
- 2 Press up to a high plank one arm at a time.
- 3 Lower back to forearm plank one arm at a time.
- 4 Alternate which arm leads each rep.
- 5 Keep your hips as still as possible throughout.
- 6 Maintain a rigid plank body line.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the ability to maintain core rigidity during arm transitions, directly applicable to switching between positions during top control. The marching pattern trains the stability needed during scrambles.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Hips rocking side to side
- ⚠ Not alternating the leading arm
- ⚠ Letting hips sag during transition
- ⚠ Moving too fast losing form
🔄 Variations
- → Weighted vest plank march
- → Single-leg plank march
- → Slow tempo march
- → Plank march with push-up
Track Your Prone Plank March Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
Related Exercises
More Core Training
View all →Dead Bug
The dead bug trains core stability by alternating arm and leg extensions while lying on your back. T...
Plank
The plank is the foundational isometric core exercise that builds endurance in the muscles that stab...
Bird Dog
The bird dog extends opposite arm and leg from an all-fours position, building core stability and sp...
Pallof Press
The Pallof press is an anti-rotation core exercise that forces the core to resist rotational forces ...
Frequently Asked Questions
How does the Prone Plank March help my BJJ game? ▼
Builds the ability to maintain core rigidity during arm transitions, directly applicable to switching between positions during top control. The marching pattern trains the stability needed during scrambles.
What equipment do I need for the Prone Plank March? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Prone Plank March? ▼
The Prone Plank March is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.