Elevated Plank
The elevated plank is a modified bodyweight plank exercise where the hands are placed on an elevated surface. This reduces the load on the core compared to a standard plank, making it suitable for beginners or those recovering from injury.
How to do it
- Place your hands on an elevated surface such as a bench, box, or step.
- Walk your feet back until your body forms a straight diagonal line from head to heels.
- Engage your core, glutes, and shoulders to maintain the plank position.
- Keep your hips level without sagging or raising them.
- Hold the position for the desired duration.
Form cues
- Press your hands firmly into the surface.
- Keep your body in a straight line.
- Squeeze your glutes to support your lower back.
- Pull your belly button toward your spine.
- Keep your neck neutral looking slightly ahead.
Breathing: Inhale deeply through your nose, then exhale steadily through your mouth as you hold the tension.
Common mistakes
- Dropping the hips: This puts unnecessary strain on your lower back.
- Looking down at your feet: This can cause neck tension and poor alignment.
- Bending the elbows: Keep arms straight to engage the chest and shoulders properly.
- Holding your breath: This increases blood pressure and fatigues you faster.
Muscles worked
Primary: abs. Secondary: shoulders, glutes, lower back.
Suggested sets & reps
Get fitter
3 sets × 45 seconds, rest 30 s
Lose weight
3 sets × 45-60 seconds, rest 45 s
Build muscle
3 sets × 30-45 seconds, rest 60 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp pain in your lower back or shoulders, stop immediately and choose a more elevated surface.
- If you have wrist discomfort, ensure your hands are directly under your shoulders or use a surface that allows for a neutral grip.
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 it primarily in your deep abdominal muscles. If you feel it only in your lower back, your hips may be sagging.
How high should the surface be?
A sturdy bench, box, or countertop is ideal. The higher the surface, the easier the movement will be.
Can I do this every day?
Yes, core endurance exercises like the elevated plank are generally safe to perform daily as part of a consistent routine.