Core
Elbow plank
- Kit
- No kit
- Works
- deep abs · obliques
- Also
- front delts · glutes · quads · upper back
The elbow plank is an isometric hold on your forearms and toes, keeping a straight line from head to heels. It trains your deep abdominal wall and the muscles that stop your lower back from sagging under load, which carries over to carrying, pressing and running. It suits anyone, since the hold gets harder or easier just by changing where you put your knees.
Form
How to do elbow plank
- 1Set your elbows on the floor directly under your shoulders, forearms flat and pointing forward, hands either flat or lightly clasped.
- 2Extend your legs behind you and come onto your toes, feet about hip width apart for balance.
- 3Push the floor away with your forearms, tuck your ribs down and squeeze your glutes so your hips sit level with your shoulders and heels.
- 4Look at the floor just in front of your hands to keep your neck long, and breathe steadily through the whole effort instead of holding your breath.
- 5Hold that line until the effort ends, then drop your knees to the floor and sit back before standing up.
Watch for
Common mistakes
Hips drift up into a tent shape, which takes the work off your abs.
Fix: Lower your hips until your body is one flat line from shoulders to heels, even though it feels harder.
Lower back sags and you feel pressure in it.
Fix: Squeeze your glutes and pull your belt line towards your ribs, or drop to your knees for the rest of the effort.
Holding your breath and bracing so hard your shoulders creep up to your ears.
Fix: Keep your shoulders pulled down away from your ears and take slow, shallow breaths without letting your midsection go soft.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.