Elbow Plank Hold with Hips Up
The elbow plank hold with hips up is a bodyweight exercise targeting the abs. It transitions from a flat forearm plank to a pike position, increasing spinal flexion demand on the abdominals and challenging shoulder stability.
How to do it
- Begin in a forearm plank position with your elbows directly beneath your shoulders.
- Keeping your legs straight, raise your hips upward toward the ceiling into an inverted V shape.
- Hold the elevated hip position for 2-3 seconds.
- Lower your hips back to the straight plank position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows directly under your shoulders
- Brace your abs before lifting your hips
- Push the floor away firmly with your forearms
- Squeeze your glutes at the top of the pike
Breathing: Inhale as you hold the flat plank, and exhale steadily as you lift your hips upward into the pike position.
Common mistakes
- Sagging your lower back during the flat plank phase, which places unnecessary strain on the lumbar spine.
- Bending your knees as you lift your hips, which reduces the active engagement of your core and hamstrings.
- Rushing through the movement instead of pausing at the top, which lessens the time under tension for your abs.
Muscles worked
Primary: abs. Secondary: lower back, delts, glutes.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 s
Lose weight
3 sets × 8–12 reps, rest 45–60 s
Build muscle
3–4 sets × 6–10 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp shoulder or lower back discomfort, ease off and choose a gentler 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
Where should I feel this exercise?
You should feel your abdominal muscles working hard to lift your hips, along with your shoulders and upper back stabilizing your upper body.
What if my lower back hurts?
Lower back discomfort usually means your hips are sagging or your core is unbraced. Rest, reset your plank posture, and focus on drawing your belly button inward.
How often can I do this movement?
You can include this in your core routine 2 to 3 times per week, ensuring you take at least a day of rest between sessions for recovery.