Elbow plank

The elbow plank is a popular isometric abdominal exercise. It is common in all types of exercise programs, as well as in group fitness and yoga classes. It targets the muscles of the core, the deep core or transversus abdominis in particular. It is also often prescribed for time to help back pain or to teach proper bracing.

Benefits

  1. Forces the core to stabilize in space when performed correctly
  2. Requires no equipment
  3. Excellent diagnostic tool for trainers to show compensation or core weakness
  4. To progress, lift an arm or leg, or place a weight plate on the upper back
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Elbow plank Images

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Elbow plank Instructions

Elbow plank muscle diagram
  1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
  2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.