How To Do Elbow Plank

Elbow Plank Exercise

Elbow Plank is a great exercise for building strength, stability and flexibility in the entire core section.

It also engages the lower back, chest, shoulders and quadricep muscles.

Elbow Plank can help improve posture and be utilised as a rehabilitation exercise if you have back problems.

This is because Elbow Plank can improve stability in your hips and spine by strengthening the primary stabilisers which are the rectus abdominis and transverse abdominis.

Elbow Plank How To

  • Lie face down on the floor.
  • Place your elbows directly under your shoulders. Place your hands close together for better balance and stability.
  • Keep your legs straight and shoulder- width apart. Keep your head up, look straight ahead.
  • Lift your hips off the ground; push your feet through the floor for better stability.
  • Maintain a straight, flat back position with your upper back aligned with your lower back and your hips aligned with your shoulders.
  • You may repeat the exercise once you’ve completed the target duration of the Elbow Plank.

Form and Technique

Elbow Plank is best performed as a time under tension exercise. This means you should hold the position for a pre-determined period of time.

The baseline for fitness is 120 seconds but if you’re a beginner, focus on proper form and technique first.

Build your strength by doing several sets of 10 second Elbow Plank reps.

Always maintain a straight back position for Elbow Plank. Tilt your pelvis toward your torso for greater transverse abdominal involvement.

Raising your hips too high or too low will diminish tension on the core muscles and put more compression forces on your lower back.

Variations: Plank Hold, Swiss Ball Plank

Routine for Strength: 5 sets x hold as long as possible (30 secs rest between sets)

Elbow Plank