Wall Decline Elbow Plank Hold
The wall decline elbow plank hold is a bodyweight core exercise where the feet are elevated on a wall in a forearm plank position. The decline angle increases the challenge on the abdominal muscles, shoulders, and lower back compared to a standard plank.
How to do it
- Place your forearms on the floor and position your feet elevated against the wall.
- Align your elbows directly under your shoulders and form a straight line from head to heels.
- Engage your core, glutes, and shoulders to maintain the declined plank position.
- Hold the position for the desired duration without allowing your hips to sag or rise.
- Lower your feet from the wall to return to the starting position.
Form cues
- Stack elbows under shoulders
- Squeeze glutes to protect your back
- Keep a straight line from head to heels
- Press forearms firmly into the floor
- Pull your belly button toward your spine
Breathing: Maintain steady, rhythmic breaths throughout the hold to keep your core engaged and avoid lightheadedness.
Common mistakes
- Sagging hips: puts excessive strain on the lower back
- Piking hips too high: shifts the load away from your abs
- Holding your breath: increases internal pressure and limits endurance
- Shoulders shrugging: creates unnecessary neck tension
Muscles worked
Primary: abs. Secondary: shoulders, lower back, glutes.
Suggested sets & reps
Get fitter
3 sets x 30-60 seconds, 30s rest
Lose weight
3 sets x 30-45 seconds, 45s rest
Build muscle
4 sets x 45-60 seconds, 60s rest
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler option.
- If you have wrist or shoulder discomfort, ensure your weight is evenly distributed on your forearms.
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 I feel this in my lower back?
It usually means your core is fatigued and your hips are beginning to sag. Focus on squeezing your glutes harder or shorten your hold time.
How high should my feet be on the wall?
Start with your feet at knee height. As you get stronger, you can gradually move them higher to increase the decline angle.
How often should I do this exercise?
2-3 times per week is plenty. Your core needs recovery time just like any other muscle group.