Plank Hold(on Elbow)
Plank Hold on Elbow is a bodyweight strength exercise targeting the abs. The forearm plank distributes load across the core and reduces wrist strain compared to a high plank, making it a foundational core endurance exercise.
How to do it
- Lie face down and lift your body onto your forearms and toes, keeping your elbows directly beneath your shoulders.
- Engage your core and maintain a straight line from head to heels.
- Keep your hips level and avoid letting them sag or pike upward.
- Hold the position for the desired duration while breathing steadily.
- Rest and repeat as needed.
Form cues
- Keep your elbows directly beneath your shoulders.
- Engage your abs and squeeze your glutes.
- Maintain a straight line from your head to your heels.
- Breathe steadily and avoid holding your breath.
Breathing: Breathe in through your nose and out through your mouth steadily; do not hold your breath during the hold.
Common mistakes
- Sagging hips puts unnecessary strain on your lower back.
- Piking your hips upward reduces the work done by your core.
- Looking forward strains your neck instead of keeping it neutral.
Muscles worked
Primary: abs. Secondary: shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets × 30–60 seconds, rest 60 s
Lose weight
3–4 sets × 30–45 seconds, rest 45 s
Build muscle
3–4 sets × 45–60 seconds, rest 60 s
Easier, harder & alternatives
Take care if…
- If you feel lower back discomfort, ease off, rest, or switch to a knee plank variation.
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
Why do my shoulders hurt instead of my abs?
Make sure your elbows are directly under your shoulders and actively push the floor away to avoid sinking.
How long should I hold a plank as a beginner?
Aim for 20 to 30 seconds with good form rather than holding a longer time with a sagging lower back.
Can I do planks every day?
Yes, light core work can be done daily, but listen to your body and rest if you feel fatigue in your lower back.