Front Plank on Elbows
- Beginner
- Bodyweight
The front plank on elbows is an anti-extension hold rather than a crunch. You carry your bodyweight on the forearms and toes with the elbows stacked under the shoulders, and the rectus abdominis, obliques and spinal erectors work isometrically to stop the pelvis dropping into the floor. Extending the legs and pulling the toes toward the shins keeps the whole chain stiff, and the serratus anterior and shoulder stabilizers provide the secondary support.
How to do the Front Plank on Elbows
- Lie face down on a mat with your elbows directly under your shoulders and your palms flat on the floor.
- Tuck your toes under and set your feet about hip width apart.
- Brace your abdominals and squeeze your glutes so the trunk becomes one rigid segment.
- Push through the forearms and toes to lift your hips and knees clear of the floor.
- Hold the straight head-to-heel line while breathing steadily, keeping the neck long and the ribs down.
- Lower your knees and hips back to the mat under control to finish the set.
Muscles worked
- Primary:
- Core
- Secondary:
- Shoulders, Glutes, and Quads
Why train it
- Builds isometric trunk endurance without loading the spine into flexion.
- Trains the glutes and quadriceps to hold a neutral pelvis under fatigue.
- Needs no equipment, so it scales to home, hotel and rehab settings.
Common mistakes
- Letting the hips sag toward the floor, which loads the lumbar spine instead of the abdominals.
- Piking the hips up into an inverted V, which shortens the lever and removes the anti-extension demand.
- Drifting the elbows forward of the shoulders, which shifts load onto the shoulder joint and shortens the hold.
- Holding your breath to stay rigid, which raises intrathoracic pressure and ends the set early.
Frequently asked questions
What muscles does the Front Plank on Elbows work?
The Front Plank on Elbows trains the core as the main target. Expect the shoulders, glutes, and quads to take some of the load as well.
What equipment do I need for the Front Plank on Elbows?
None. The Front Plank on Elbows is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Front Plank on Elbows suitable for beginners?
Yes. The Front Plank on Elbows is rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do the Front Plank on Elbows at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Front Plank on Elbows one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Front Plank on Elbows should I do?
Three sets of 12 to 20 reps, or 30 to 60 seconds for anything you hold. Add load or leverage once the top end feels easy rather than piling on more reps.
What are good alternatives to the Front Plank on Elbows?
Cable Side Bend, Dumbbell Side Bend, and Machine Crunch train the same primary muscles as the Front Plank on Elbows. Pick whichever one matches the equipment in front of you.