Wall Elbow Plank Elevated Step-up
The wall elbow plank elevated step-up is a bodyweight core exercise targeting the abdominals. Performed in a forearm plank on an elevated surface, the alternating foot step-ups challenge core stability, engage the quads and glutes, and increase the cardiovascular demand of a standard plank.
How to do it
- Place your forearms on a sturdy elevated surface such as a bench, with your elbows directly under your shoulders.
- Step both feet back into an elbow plank position, forming a straight line from head to heels.
- Keeping your core tight, step one foot up onto the elevated surface beside your hands.
- Step the other foot up, holding briefly in the elevated plank, then step both feet back down one at a time.
- Keep your hips level throughout the movement and avoid rotation in the torso.
- Repeat for the desired number of repetitions.
Form cues
- Keep elbows directly under your shoulders.
- Form a straight line from your head to your heels.
- Engage your core to prevent your hips from sagging.
- Step up with control without rotating your torso.
Breathing: Inhale as you hold the plank position, and exhale steadily as you step your feet up and back down.
Common mistakes
- Sagging hips indicate a loss of core tension, which places unnecessary stress on your lower back.
- Rotating the torso during the step-up reduces ab engagement and compromises your stability.
Muscles worked
Primary: abs. Secondary: delts, quads, glutes.
Suggested sets & reps
Get fitter
3 sets x 10 steps per leg, rest 60 s
Lose weight
3 sets x 30-45 seconds total, rest 45 s
Build muscle
3 sets x 8-12 steps per leg, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder or lower back discomfort, ease off and 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
Where should I feel this exercise?
You should feel your abdominal muscles working hard to keep you stable, along with your shoulders and legs supporting the plank position.
What if my lower back hurts?
Lower back discomfort usually means your hips are sagging or your core is unengaged. Drop your knees, rest, and focus on tucking your pelvis slightly.
How high should the elevated surface be?
A sturdy bench, sturdy box, or elevated platform that allows you to keep a solid forearm plank without straining your shoulders is ideal.