Long Lever Plank
Core · core · advanced
Start
FinishHow to do it
Set a forearm plank and then walk the elbows forward until they sit well ahead of the shoulders, tucking the tailbone hard so the lower back never arches under the longer lever.
Muscles worked
Primary: core · Also works: shoulders, glutes
Equipment
No equipment
Common mistakes
- Walking the elbows so far forward that the hips sag — move them out only as far as you can keep the back flat
- Letting the ribs flare up toward the chin instead of staying pulled down toward the hips
- Treating it like a normal plank and going for time; 20 controlled seconds beats 60 sloppy ones
Variations
- Start with elbows only two inches ahead and creep forward weekly
- Add a five-second breath hold at the hardest position
- Perform from the knees with the elbows extended
Can't do this one? Swap it for
Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
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