ex_6JOB6L

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Waist · Body Weight

Plank on Elbows

intermediatestrengthMale & female model

Plank on Elbows is an intermediate isolation strength exercise that works the abs (waist), with the shoulders and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 5.5 kcal

Primary muscles

Core · Rectus Abdominis, Obliques

Secondary muscles

Shoulders · Deltoids
Lower Back · Erector Spinae

How to do Plank on Elbows

Begin by lying face down on the floor. Place your elbows directly under your shoulders and your forearms flat on the floor, parallel to each other.
Engage your core and lift your body off the floor, forming a straight line from your head to your heels. Your elbows and toes should support your body weight.
Hold this position, keeping your core tight and your body straight. Avoid letting your hips sag or rise too high.
Maintain the plank position for the desired amount of time, focusing on your form and breathing steadily.

Form tips

Engage your core throughout the exercise to maintain stability and support your lower back.
Keep your body in a straight line from head to heels, avoiding any sagging or lifting of the hips.
Keep your shoulders directly above your elbows to maintain proper alignment and reduce strain on your shoulders.

Plank on Elbows alternatives

Dumbbell Side Plank With Rear Fly

Abs · intermediate

Dumbbell Plank Pullthrough

Abs · intermediate

Suspension Trainer With Grips Hanging Knees to Elbows

Abs · intermediate

Dumbbell Hand Side Plank

Abs · intermediate

More abs exercises

Plank Jack

Side Plank

Spider Plank

Plank Knee Tucks

Plank Reach Through

Elbow Push Plank Up

Plank Cross Knee Drive

Abs · intermediate

Side Plank Oblique Crunch

Abs · intermediate

Plank on Elbows FAQ

What muscles does Plank on Elbows work?

Plank on Elbows mainly works the abs in the waist (Rectus Abdominis and Obliques). The shoulders and lower back work as secondary muscles.

What equipment do you need for Plank on Elbows?

None. Plank on Elbows is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Plank on Elbows should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Plank on Elbows good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Plank on Elbows burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Plank on Elbows?

Other exercises for the abs include Dumbbell Side Plank With Rear Fly, Dumbbell Plank Pullthrough, Suspension Trainer With Grips Hanging Knees to Elbows and Dumbbell Hand Side Plank.

For developers

Use Plank on Elbows in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_6JOB6L" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_6JOB6L",
  "name": "Plank on Elbows",
  "model": "male",
  "counterpartId": "ex_Z7CY5I",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_6JOB6L/mp4-720.mp4?…",
    "poster": "https://…/ex_6JOB6L/poster.jpg?…"
  }
}