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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
