Demo & instructions
Long-Lever Plank
Also known as: Extended Plank, Elbows-Forward Plank
Instructions
A forearm plank with the elbows placed well in front of the shoulders and the glutes squeezed hard. Lengthening the body makes the abs work several times harder than a standard plank.
- Movement
- Anti-extension
- Type
- Isolation
- Level
- Intermediate
- Typical range
- 15–60 sec
Setup
- 1Set up in a forearm plank, then walk the elbows forward until they sit under or beyond your eyes.
- 2Squeeze the glutes and tuck the pelvis so the lower back is slightly rounded, not arched.
Execution
- 1Hold the position with the ribs pulled down and the elbows pressing into the floor.
- 2Keep the hips exactly in line; they should neither pike nor sag.
- 3Hold for the target time, then bring the elbows back to finish.
Target
Equipment
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
