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Plate Single-Arm March
A unilateral loaded carry that challenges core stability and balance by holding a weight plate in one hand while marching, targeting obliques and transverse abdominis to resist lateral flexion and improve posture.
About Exercise
Equipment
Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Forearms, Glutes, Hamstrings
Accessory Muscles
Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
8/10Transverse Abdominis
Lower Back
7/10Erector Spinae
Hip Flexors
6/10Iliopsoas
Forearms
5/10Flexors
Glutes
4/10Glute Medius
Hamstrings
3/10Shoulders
2/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet hip-width apart, holding a weight plate in one hand at your side with a strong grip. Brace your core and keep shoulders level.
- Engage core and lift one knee high toward your hip.
- March forward slowly, keeping torso upright.
- Lower the leg controlled and lift the opposite knee.
- Continue alternating legs for the set distance or time.
- Switch the plate to the other hand and repeat.
Coaching Tips
Form Cues
- Shoulders level
- Core braced tight
- March controlled
- Resist leaning
- Eyes forward
Breathing
Inhale to prepare, exhale as you lift each knee while maintaining core brace throughout.
Tempo
2-0-2
Range of Motion
Lift knees to hip height with full steps forward; maintain upright torso without side lean.
Safety
Safety Notes
- Start with light weight
- Avoid if lower back pain
- Consult professional for injuries
- Maintain a secure grip on the plate
Spotting
No spotting needed; perform in open space with safeties if progressing weight.
Common Mistakes
- Leaning toward weight
- Shrugging shoulder
- Rushing steps
- Dropping core
When to Avoid
- Acute lower back pain
- Weak core stability
- Grip or wrist injuries
- Shoulder instability
- Hernia recovery
Flexibility Needed
- Adequate hip flexion
- Shoulder stability
- Balance control
Build Up First
- Basic marching pattern
- Core bracing competency
- Grip strength
Also known as
Plate Suitcase March, One-Arm Plate Carry March, Single-Arm Plate March
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