VARIATIONS
Elbow Plank
Body holds still on forearms without movement
This isometric hold targets the deep abdominal stabilizers and improves core endurance under tension. It builds a rigid midsection to protect the spine during heavy lifts.
HOW TO DO IT
- Lie face down with forearms parallel on the floor.
- Place elbows directly beneath your shoulders.
- Lift hips and knees until your body forms a straight line.
- Clench your glutes and brace your abs tightly.
- Hold the position while breathing steadily.
COMMON MISTAKES
- Sagging the lower back towards the floor.
- Piking the hips too high into the air.
- Holding breath instead of breathing rhythmically.
- Letting the head drop or crane upwards.
TIPS
- Pull your elbows toward your toes to engage the lats.
- Imagine zipping up a tight pair of jeans.
- Keep your neck neutral by staring at the floor.
DETAILS
- Muscles
- Abdominals
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Plank
- Body position
- Lying face down
- Body support
- Forearms supported
- Load type
- Isometric hold
SIMILAR EXERCISES
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Ratings
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