Desk Incline Plank Hold
The desk incline plank hold is a bodyweight strength exercise targeting the abdominal muscles, performed using a desk as an elevated surface. It involves maintaining a rigid plank position with the hands elevated to engage the core, shoulders, and lower back in a modified and accessible variation.
How to do it
- Stand facing a desk and place both hands on the edge, shoulder-width apart.
- Walk your feet backward until your body forms a straight diagonal line from your head to your heels.
- Engage your core, squeeze your glutes, and ensure your hips are aligned with your body, neither sagging nor raised.
- Hold this incline plank position for the desired amount of time, breathing steadily throughout.
- Walk your feet forward to return to the starting position. Rest and repeat as desired.
Form cues
- Keep your body in a straight line
- Squeeze your glutes firmly
- Press your hands into the desk
- Keep your neck neutral
- Draw your belly button toward your spine
Breathing: Maintain a steady, rhythmic breathing pattern throughout the hold; avoid holding your breath.
Common mistakes
- Dropping your hips, which strains the lower back
- Bending your elbows, which reduces core engagement
- Looking down at your feet, which misaligns the neck
- Holding your breath, which prevents steady oxygen flow
Muscles worked
Primary: abs. Secondary: delts, lower back.
Suggested sets & reps
Get fitter
3 sets × 40 seconds, rest 45 s
Lose weight
3–4 sets × 30–45 seconds, rest 30 s
Build muscle
3–4 sets × 45–60 seconds, rest 60 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler option.
- If you have existing wrist discomfort, ensure your hands are positioned comfortably on the desk edge.
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
Where should I feel this exercise?
You should feel tension in your abdominal muscles. If you feel it primarily in your lower back, your hips may be sagging.
Can I do this on a kitchen counter instead of a desk?
Yes, as long as the surface is sturdy and stable, a kitchen counter works perfectly.
How often should I practice this?
You can include this in your routine 3-4 times per week as part of a general strength program.