Decline Elbow Plank
The decline elbow plank is an advanced bodyweight core exercise that targets the abs by elevating the feet above the shoulders. The inclined position increases the demand on the abdominal muscles compared to a standard forearm plank.
How to do it
- Place your forearms on the floor and position your feet on an elevated surface such as a bench.
- Align your body in a straight line from head to heels, engaging your core fully.
- Keep your hips level and avoid raising or dropping your lower back.
- Hold this position for the desired duration.
- Rest and repeat for the desired number of sets.
Form cues
- Rest your forearms squarely on the floor.
- Elevate your feet on a stable bench or couch.
- Draw your belly button in toward your spine.
- Squeeze your glutes to lock your lower body.
- Maintain a straight line from your head to your heels.
Breathing: Inhale deeply through your nose, then exhale steadily as you hold the tight plank position.
Common mistakes
- Sagging hips put unnecessary stress on your lower back.
- Looking straight ahead strains your neck instead of keeping your spine neutral.
- Holding your breath limits oxygen and tires you out faster.
Muscles worked
Primary: abs. Secondary: shoulders, lower back, glutes.
Suggested sets & reps
Get fitter
3 sets × 30 seconds, rest 60 seconds
Lose weight
3 to 4 sets × 30 to 45 seconds, rest 45 seconds
Build muscle
3 sets × max hold with good form, rest 60 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you have lower back discomfort, ease off or choose a gentler plank variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my shoulders hurt during a decline elbow plank?
Make sure your shoulders are stacked directly over your elbows and you are actively pushing the floor away.
How high should my feet be?
Start with a low elevation like a sturdy low box or step, then increase the height as your core strength improves.
What if my lower back starts to arch?
That is a sign your core is fatiguing. Drop your knees, rest for a moment, and try again with better alignment.