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Exercise

Front Elbow Plank

The Front Elbow Plank builds core strength and stability while training your abs, lower back, and shoulders together.

Core exercises

Endurance exercises

HIIT exercises

Bodybuilding exercises

Recovery exercises

Abs

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Bodyweight exercises

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Low 2/3 High

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The Front Elbow Plank is a core-focused exercise that trains your body to stay stable under tension. By holding a straight position on your forearms, you activate the abs, lower back, and glutes while also engaging the shoulders for support.

This exercise is widely used to improve core control, posture, and overall body stability. It’s especially effective for building a strong foundation for lifts like squats, deadlifts, and presses, where core strength plays a key role in performance and injury prevention.

Because the movement is isometric, quality matters more than duration. Maintaining proper alignment, steady breathing, and controlled tension helps you get the most benefit while reducing unnecessary strain on the lower back or shoulders.

How to Perform the Front Elbow Plank

Start on your hands and knees, then place your forearms on the ground with elbows directly under your shoulders and arms parallel to each other.
Extend your legs behind you one at a time, supporting your weight on your forearms and toes while keeping your body in a straight line from head to heels.
Engage your core by drawing your navel toward your spine and slightly tucking your pelvis to maintain a neutral spine position.
Keep your neck in a neutral position by gazing at a spot on the floor about 6-12 inches in front of your hands, avoiding any head drooping or lifting.
Squeeze your glutes and quadriceps to help stabilize your body and maintain proper alignment throughout the exercise.
Breathe normally during the hold, focusing on deep breaths that expand your rib cage laterally rather than allowing your belly to sag.
Check that your shoulders are directly above your elbows and that your weight is evenly distributed across both forearms.
Hold this position for the prescribed time, maintaining tension throughout your body and keeping a straight line from head to heels.

Important information

Make sure your elbows are positioned directly under your shoulders to prevent shoulder strain and maximize stability.
Keep your hips level with your shoulders and ankles, avoiding the tendency to pike up or sag down in the middle.
If you feel any pain in your lower back, slightly tuck your tailbone to engage your core more effectively and maintain a neutral spine.
For beginners, start with shorter hold times (10-20 seconds) and gradually increase duration as your core strength improves.

FAQ - Front Elbow Plank

What muscles does the Front Elbow Plank primarily target?

The Front Elbow Plank primarily engages your core muscles, specifically the rectus abdominis (six-pack muscles) and transverse abdominis (deep core stabilizers). It also activates the erector spinae (lower back), shoulders, chest, and glutes as secondary muscle groups that work to maintain proper alignment.

How long should I hold a Front Elbow Plank?

Beginners should aim for 20-30 second holds with proper form, gradually building up to 60 seconds. Quality always trumps quantity—maintaining perfect alignment for 30 seconds is far more beneficial than holding a sagging position for 2 minutes.

What are the most common Front Elbow Plank form mistakes?

The three most common mistakes are: letting your hips sag toward the floor (which stresses your lower back), raising your hips too high (which reduces core engagement), and forgetting to breathe naturally throughout the hold. Focus on maintaining a straight line from head to heels with your gaze directed slightly forward.

How can I make the Front Elbow Plank easier or more challenging?

To make it easier, drop to your knees while maintaining a straight line from knees to shoulders. To increase difficulty, try extending one limb at a time, adding small movements like shoulder taps, or using an unstable surface like a stability ball or suspension trainer under your forearms.

How often should I include Front Elbow Planks in my workout routine?

You can safely perform Front Elbow Planks 3-5 times per week, either as part of your core-specific training or integrated into full-body workouts. Give your core at least 24 hours of recovery between intense plank sessions to allow for proper muscle adaptation and growth.

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Erector Spinae

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Alternative Exercises

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