Plank with Hips Lift on Elbow
Plank With Hips Lift on Elbow is a bodyweight strength exercise targeting the abs. The hip lift from the elbow plank dynamically engages the core and challenges the transition between the plank and pike positions.
How to do it
- Begin in a forearm plank position with elbows directly under your shoulders.
- Engage your core and slowly lift your hips toward the ceiling into a pike position.
- Hold briefly at the top, feeling the tension in your abs.
- 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 to protect your joints.
- Engage your abs firmly before lifting your hips.
- Drive your hips upward toward the ceiling in a controlled motion.
- Keep your gaze slightly forward or down to maintain a neutral spine.
Breathing: Exhale as you lift your hips upward, and inhale as you lower back down into the starting plank position.
Common mistakes
- Sagging your lower back, which puts unnecessary stress on your spine.
- Rushing the movement, which reduces core activation and reliance on momentum.
- Shifting your shoulders too far forward or back, losing stable alignment.
Muscles worked
Primary: abs. Secondary: shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder discomfort, ease off or choose a gentler 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
What should I do if my lower back hurts during this plank?
Stop and rest. Lower back pain usually means your core fatigue caused your hips to sag. Focus on keeping your abs braced tighter or reduce your range of motion.
How often can I practice this core exercise?
2 to 3 times per week is plenty for most beginners to allow adequate recovery for the abs and shoulders.
Do I need any special equipment to do this?
No, this is a 100% bodyweight exercise. A yoga mat can make your elbows more comfortable.