Elbow Wall Plank
The elbow wall plank is a bodyweight isometric exercise that targets the abdominal muscles in a modified upright position. It is commonly used as a beginner-friendly alternative to the floor plank, building core endurance and stability.
How to do it
- Stand facing a wall and place your forearms against it at shoulder height, elbows bent at 90 degrees.
- Step your feet back until your body forms a straight diagonal line from head to heels.
- Brace your core and squeeze your glutes, keeping your hips level.
- Avoid letting your lower back sag or your hips rise.
- Hold for the desired duration.
Form cues
- Press forearms firmly into the wall.
- Step feet back to form a straight line.
- Engage your abdominal muscles.
- Squeeze your glutes to support your lower back.
- Keep your breathing steady throughout.
Breathing: Inhale through your nose, and exhale steadily through your mouth while keeping your core braced.
Common mistakes
- Sagging lower back because it puts unnecessary strain on the lumbar spine.
- Hiking hips upward which reduces the workload on the abdominal muscles.
- Holding the breath, which raises blood pressure and tires you out faster.
- Shrugging shoulders toward the ears, causing tension in the neck and upper back.
Muscles worked
Primary: abs. Secondary: shoulders, chest, lower back.
Suggested sets & reps
Get fitter
3 sets of 30 to 60 seconds hold, rest 60 seconds
Lose weight
3 to 4 sets of 30 to 45 seconds hold, rest 45 seconds
Build muscle
3 to 4 sets of 45 to 60 seconds hold, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder discomfort, ease off or reduce the angle.
- If you experience lower back pain, shorten your hold time or step closer to the wall.
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
What if I feel this in my lower back?
That usually means your core is relaxing and your hips are sagging. Try stepping your feet slightly closer to the wall or squeezing your glutes harder.
How often can I do the elbow wall plank?
You can include this exercise 2 to 4 times a week as part of your core or full-body routine.
Can I do this exercise on any wall?
Yes, just ensure the wall surface is clean and slip-resistant so your forearms remain secure.