{"id":16849,"date":"2026-08-28T20:33:51","date_gmt":"2026-08-28T20:33:51","guid":{"rendered":"https:\/\/wildgreenquest.com\/?p=16849"},"modified":"2026-08-28T20:33:51","modified_gmt":"2026-08-28T20:33:51","slug":"how-to-do-it-why-its-hard-trail-benefits","status":"publish","type":"post","link":"https:\/\/wildgreenquest.com\/?p=16849","title":{"rendered":"How to Do It, Why It&#8217;s Hard, Trail Benefits"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<div class=\"justify-start\">\n<nav class=\"align-left col-span-full mb-base\" data-pom-e2e-test-id=\"breadcrumbs\"\/>\n<p>The trending one-arm, one-leg plank looks simple. It isn&#8217;t. Here&#8217;s what it takes to nail it\u2014and why the attempt is worth making for anyone who hikes, runs, or climbs.<\/p>\n<\/div>\n<div><\/p>\n<p class=\"fp-leadCaption py-tight text-left font-utility text-utility3-size leading-utility3-line-height text-secondary\"> (Photo: Ayana Underwood\/Canva)<\/p>\n<\/div>\n<\/div>\n<div>\n<div class=\"article-body\">\n<p>Published August 28, 2026 01:47PM<\/p>\n<\/div>\n<p>As a <a rel=\"nofollow\" target=\"_blank\" class=\"article-content-link text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/jennymccoywrites.com\/#about\">certified personal trainer<\/a> and avid outdoor athlete, I\u2019m a big fan of planks and the core stability benefits they provide. So when I saw something called the \u201c<a rel=\"nofollow\" target=\"_blank\" class=\"article-content-link text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.instagram.com\/reels\/DbJCdxpI0gH\/\">monk plank challenge<\/a>\u201d trending on social media, I wanted to give it a shot.<\/p>\n<p>But my curiosity quickly morphed into embarrassment: approximately three seconds into my first attempt, I realized I couldn\u2019t even get <i>into<\/i> the pose\u2014let alone hold it for any period of time.<\/p>\n<p>Keep reading to learn why it\u2019s so challenging, how to do it, and how mastering the move can make you hike, run, and climb better.<\/p>\n<h2>What Is the Monk Plank Challenge?<\/h2>\n<p>The monk plank challenge is an advanced plank variation that requires significant mobility, balance, strength, and stability.<\/p>\n<p>You start by getting into a runner\u2019s lunge, hooking your left arm around your front left leg, and then shifting your bodyweight forward as you raise your right back leg and right arm up so that they\u2019re in line with your torso. Your only points of contact with the ground are that left hand and the ball of your left front foot. This means all of your weight is supported by just one side of the body (unlike a <a rel=\"nofollow\" target=\"_blank\" class=\"article-content-link text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.yogajournal.com\/practice\/yoga-for-core-strength-and-stability\/?scope=initial\">Bird Dog<\/a>, where the opposite arm and leg stay elevated; the diagonal line helps with stability; in the Monk Plank, there\u2019s none of that). The goal is to stay balanced in this position and hold your body as still as you can. Then you do the same on the opposite side.<\/p>\n<p>My husband described the monk plank challenge as an amped up version of Warrior 3 combined with a shiva squat (two yoga poses), which isn\u2019t far off.<\/p>\n<h2>What Makes the Monk Plank Challenge So Hard?<\/h2>\n<p>It\u2019s way harder than it looks. And that\u2019s saying a lot, because it <i>looks <\/i>really tough. First, there\u2019s the mobility aspect: you need a good amount of hip and ankle mobility to get into the runner\u2019s lunge position. I have chronically tight hips\u2014something I\u2019m trying to improve\u2014so this was my limiting factor.<\/p>\n<p>Next, you need serious strength in your glutes, legs, and core to lift your back leg off the ground and hold it in line with your torso. Your hips naturally want to rotate when you do this, so you also need rock-solid hip and core stability to prevent that from happening.<\/p>\n<p>Also necessary: ample shoulder and wrist stability, so that you can support the majority of your bodyweight with just one arm. Once you\u2019re in the pose, you need incredible core stabilization and mental focus to stay balanced.<\/p>\n<p>\u201cIt\u2019s one of the toughest poses I\u2019ve ever held,\u201d fitness trainer Sajedeh Arefi wrote under an <a rel=\"nofollow\" target=\"_blank\" class=\"article-content-link text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" data-afl-p=\"0\" href=\"https:\/\/www.instagram.com\/p\/DZuLY8_tLE2\/\">Instagram video<\/a> of her completing the challenge. \u201cEvery second felt like a battle.\u201d<\/p>\n<h2>How the Monk Plank Challenge Can Make You a Better Outdoor Athlete<\/h2>\n<p>I\u2019d reckon most people who attempt the monk plank challenge do it as a one-time thing (like I did); it\u2019s not the sort of pose you see frequently sprinkled into workouts.<\/p>\n<p>But if you complete it regularly, you\u2019ll build next-level core strength and stability. And that would benefit you in any outdoor activity, from hiking to trail running to climbing.<\/p>\n<p>For instance, the pose activates the transverse abdominals, core muscles that serve as a natural corset around your pelvis and spine, providing foundational stability. These same muscles help support the weight of a backpack, for example, or help balance on skis. Core stability protects your spine as you move and also allows your body to efficiently transfer power between your upper and lower halves, propelling you forward on a trek or a run.<\/p>\n<p>This move will give you stellar hip stability, too, which would reduce your risk of knee pain and injury as you walk and run outdoors. So, give it a shot. If you don\u2019t fall on your face like I did, bravo!<\/p>\n<p><iframe class=\"fp-remove mx-auto fp-remove\" src=\"https:\/\/www.riddle.com\/view\/IREWzkzs\" height=\"650\"><span data-mce-type=\"&quot;bookmark&quot;\" style=\"&quot;display:\" inline-block=\"\" width:=\"\" overflow:=\"\" hidden=\"\" line-height:=\"\" class=\"&quot;mce_SELRES_start&quot;\">\ufeff<\/span><span data-mce-type=\"&quot;bookmark&quot;\" style=\"&quot;display:\" inline-block=\"\" width:=\"\" overflow:=\"\" hidden=\"\" line-height:=\"\" class=\"&quot;mce_SELRES_start&quot;\">\ufeff<\/span><span data-mce-type=\"&quot;bookmark&quot;\" style=\"&quot;display:\" inline-block=\"\" width:=\"\" overflow:=\"\" hidden=\"\" line-height:=\"\" class=\"&quot;mce_SELRES_start&quot;\">\ufeff<\/span><span data-mce-type=\"&quot;bookmark&quot;\" style=\"&quot;display:\" inline-block=\"\" width:=\"\" overflow:=\"\" hidden=\"\" line-height:=\"\" class=\"&quot;mce_SELRES_start&quot;\">\ufeff<\/span><\/iframe><\/p>\n<hr\/>\n<p><em><strong>About the author<\/strong>:\u00a0<a rel=\"nofollow\" target=\"_blank\" class=\"article-content-link text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/jennymccoywrites.com\/#about\">Jenny McCoy, CPT<\/a>, is a certified personal trainer and senior fitness and health journalist based in Colorado. As\u00a0<\/em>Outside<em>\u2018s\u00a0Moves columnist, she covers the best fitness routines for outdoor athletes. She earned her credentials through the National Academy of Sports Medicine (NASM). In her free time, she lifts weights, plays word games, and goes on outdoor adventures with her daughter, husband, and dog. In a previous story for\u00a0<\/em>Outside<em>, she recommended the best standing exercises that can help improve stability in your favorite outdoor sport. You can read it\u00a0here.<\/em><\/p>\n<p><b>Want more\u00a0<\/b><b><i>Outside<\/i><\/b><b>\u00a0health stories?\u00a0<\/b><a rel=\"nofollow\" target=\"_blank\" class=\"article-content-link text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/hub.outsideinc.com\/bodywork_newsletter_sign_up-0\"><b>Sign up for the Bodywork newsletter<\/b><\/a><b>. And for tips on how to train, fuel, and recover better,\u00a0<\/b><b>sign up for the Sweat Science 101 newsletter<\/b><b>.<\/b><\/p>\n<p><!-- --><span hidden=\"\" aria-hidden=\"true\"\/><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/www.outsideonline.com\/health\/training-performance\/monk-plank-challenge-trail-strength\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The trending one-arm, one-leg plank looks simple. It isn&#8217;t. Here&#8217;s what it takes to nail it\u2014and why the attempt is worth making for anyone who hikes, runs, or climbs. (Photo: Ayana Underwood\/Canva) Published August 28, 2026 01:47PM As a certified personal trainer and avid outdoor athlete, I\u2019m a big fan of planks and the core<\/p>\n","protected":false},"author":1,"featured_media":16850,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[35],"tags":[],"class_list":["post-16849","post","type-post","status-publish","format-standard","has-post-thumbnail","category-wild-living"],"_links":{"self":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/posts\/16849","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=16849"}],"version-history":[{"count":0,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/posts\/16849\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/media\/16850"}],"wp:attachment":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=16849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=16849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=16849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}