Decline Plank Hold
The decline plank hold is a bodyweight isometric exercise targeting the abs. Elevating the feet increases the angle and shifts greater load onto the upper abs and shoulders, making it a more challenging variation of the standard plank.
How to do it
- Place your feet on an elevated surface such as a bench or step.
- Place your hands on the floor directly under your shoulders.
- Maintain a straight line from your heels to your head, engaging your core fully.
- Hold the position without letting your hips sag or rise.
- Breathe steadily and hold for the desired duration.
Form cues
- Stack your hands directly underneath your shoulders.
- Rest your feet firmly on an elevated bench or step.
- Engage your core to form a straight line from heels to head.
- Keep your breathing steady throughout the entire hold.
Breathing: Inhale deeply through your nose and exhale steadily through your mouth as you maintain core tension.
Common mistakes
- Sagging your hips toward the floor, which strains the lower back and reduces core engagement.
- Pikeing your hips too high into the air, which shifts the work away from your abs and onto your shoulders.
- Holding your breath, which spikes blood pressure and causes you to fatigue much faster.
Muscles worked
Primary: abs. Secondary: delts, chest, lower back.
Suggested sets & reps
Get fitter
3 sets × 30–45 seconds, rest 60 s
Lose weight
3 sets × 20–45 seconds, rest 45 s
Build muscle
3–4 sets × 30–60 seconds, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel wrist or shoulder discomfort, ease off or choose a gentler incline option.
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
How high should the elevation be for a decline plank?
Start with a low elevation, such as a sturdy step or low box. A higher elevation increases the challenge on your shoulders and upper abs.
Why do I feel this in my lower back instead of my abs?
This usually happens when your hips begin to sag. Squeeze your glutes and brace your core harder to protect your lower spine.
How often can I practice the decline plank hold?
You can safely include this in your routine 2 to 3 times per week, allowing adequate rest between sessions.