Elevated Plank
Bodyweight isometric hold that targets core muscles including abs, obliques and glutes to build stability and endurance; commonly used as a beginner modification for standard plank.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders, Lower Back, Chest
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Glutes
7/10Glute Max
Shoulders
5/10Anterior Delts
Lower Back
4/10Erector Spinae
Chest
4/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Place hands shoulder-width apart on a stable elevated surface like a bench or step. Walk feet back to align body in a straight line from head to heels.
- Position hands directly under shoulders on elevated surface.
- Extend legs back with feet hip-width apart.
- Brace core by drawing navel to spine and squeeze glutes.
- Maintain neutral spine without sagging hips or arching back.
- Hold position steadily while breathing controlled.
Coaching Tips
Form Cues
- Brace core tight
- Squeeze glutes
- Neutral spine
- Gaze down
- Even weight distribution
Breathing
Inhale deeply to brace, exhale steadily without losing tension.
Tempo
2-0-2
Range of Motion
Body forms straight line from head to heels; elbows extended, shoulders over hands, no hip drop or rise.
Safety
Safety Notes
- Avoid if acute shoulder or wrist pain
- Stop if lower back discomfort
- Use forearm position for wrist relief
- Consult doctor if pregnant
- Maintain form over duration
Spotting
No spotter needed; self-supported bodyweight exercise.
Common Mistakes
- Hips sagging
- Arching lower back
- Neck straining upward
- Shoulders shrugging up
- Incomplete core engagement
When to Avoid
- Acute shoulder injury
- Lower back pain
- Wrist strain
Flexibility Needed
- Shoulder flexion for alignment
- Wrist extension tolerance
Build Up First
- Basic body awareness
- Core bracing ability
Also known as
Incline Plank, Bench Plank
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