Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsIsolation
- Force TypeStatic
- Experience LevelBeginner
- Secondary Muscles
Upper Back
Target Muscle Group
Abs
Feet Elevated Plank Overview
The feet elevated plank is a challenging variation of the standard plank that increases core activation by elevating the feet on a bench.
This position shifts more weight onto the upper body and core, intensifying the workout for the abdominals, obliques, shoulders, and upper back. Additionally, it engages the glutes and quadriceps to help maintain proper alignment.
Benefits include improved core stability, enhanced postural strength, and increased shoulder endurance. Compared to the standard plank, elevating the feet makes the exercise more demanding, making it an excellent progression for those looking to deepen their core training.
Feet Elevated Plank Instructions
- Place your feet on a bench and your forearms on the floor, shoulder-width apart.
- Align your elbows under your shoulders and keep your hands flat or clasped.
- Extend your legs fully, forming a straight line from head to heels.
- Engage your core, glutes, and quads to keep your hips from sagging or lifting.
- Keep your head in a neutral position, looking slightly forward or straight down.
- Hold this position for the desired time, maintaining a tight, stable plank throughout.
Feet Elevated Plank Tips
- Avoid arching your back. Keep your spine neutral to protect your lower back.
- Keep your hips level, don’t let them sag or rise above shoulder height.
- Don't hold your breath; controlled breathing helps maintain form.
- Start with shorter holds (20-30 seconds) and build up over time as your core strength improves.
1 Comment
Do not let your mid-section sag. Even better is to try to raise your butt so you are not dead straight. This forces the abs to work that much harder. If you are ready for a challenge, use an exercise ball instead of a bench.