How to do an Elevated Plank
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 16,902
- Popularity Rank
- 785th
- Difficulty
- Beginner
- Abs Strength
- 73 mSCORE 84th
- Equipment Required
Flat Bench
Workouts with Elevated Plank
Instructions for Proper Form
Elevated Plank is a variation of the standard Plank. Like Planks, this bodyweight exercise primarily targets your core. By elevating your hands or feet on a bench or platform, you can add more instability to the exercise. This increased instability forces additional core engagement to maintain stabilization, making it a great way to further challenge your core strength and stability.
- Position yourself next to a flat bench or other elevated stable surface.
- Extend your arms and place both hands on the bench, about shoulder-width apart.
- Engage your core for stability as you walk your legs back—your shoulders, hips, and ankles should form a straight line.
- Hold this position for the duration of the set.
Alternatives & Variations to Elevated Plank
1. Plank
92.8 mSCORESWAPPED 89 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Elevated Plank With Slow Mountain Climber
34.5 mSCORESWAPPED 39 TIMESThis exercise is a combination of an Elevated Plank and a Slow Mountain Climber. Like Planks, it primarily targets the core, while the Slow Mountain Climber adds emphasis on the lower abs and hip flexors. By elevating your hands on a surface, you can engage your core more effectively, while the slow leg movements increase stability and muscle activation.
3. Ab Crunch Machine
96.1 mSCORESWAPPED 22 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
4. Crunches
94 mSCORESWAPPED 19 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
5. Bicycle Crunch
91.8 mSCORESWAPPED 19 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
6. Leg Raise
96.5 mSCORESWAPPED 16 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
7. Flutter Kicks
88 mSCORESWAPPED 12 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.