Incline Elbow Plank Hold
Incline Elbow Plank Hold is a bodyweight strength exercise targeting the abs. The incline position reduces loading compared to a flat plank, making it an effective starting point for building core endurance and proper plank mechanics.
How to do it
- Place your forearms on an elevated surface such as a bench and step your feet back to form a straight body line.
- Engage your core and squeeze your glutes to maintain the incline plank position.
- Keep your hips level and avoid letting them sag or rise.
- Hold for the desired duration while breathing steadily.
- Rest and repeat as needed.
Form cues
- Keep your forearms flat and stable on the elevated surface.
- Engage your core to prevent your lower back from arching.
- Squeeze your glutes to keep your body in a straight line.
- Breathe steadily and hold your neck in a neutral position.
Breathing: Inhale deeply through your nose, and exhale steadily through your mouth as you maintain core tension.
Common mistakes
- Sagging hips, which strains the lower back and reduces core activation.
- Pikeing hips too high, which shifts the work away from the abs.
- Holding your breath, which raises blood pressure and tires you out faster.
Muscles worked
Primary: abs. Secondary: shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets of 30 to 60 seconds holds, resting 45 seconds between sets
Lose weight
3 to 4 sets of 30 to 45 seconds holds, resting 45 seconds between sets
Build muscle
3 sets of 45 to 60 seconds holds, resting 60 seconds between sets
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
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
What if I feel this in my lower back?
That usually means your hips are sagging or your core has relaxed. Try squeezing your glutes tighter and pulling your belly button in.
How high should the elevated surface be?
A sturdy bench, table, or sturdy piece of furniture that allows you to maintain a straight line from your head to your heels works well.
How often can I do plank holds?
You can practice them 3 to 4 times a week as part of your core or full-body routine.