Wide Front Elbow Plank
Wide Front Elbow Plank Exercise Description
The Wide Front Elbow Plank is a forearm plank performed with a wider foot stance to provide a broader base of support while training full‑body alignment. It targets the anterior core—rectus abdominis, transverse abdominis, and the internal/external obliques—by resisting lumbar extension and unwanted rotation. The glutes and quadriceps contribute to maintaining a rigid line from head to heels, while the shoulder complex (serratus anterior, rotator cuff, and scapular stabilizers) works isometrically to keep the torso steady. Keeping the elbows stacked under the shoulders reduces undue shoulder stress and encourages strong scapular positioning. This variation is useful when learning proper bracing and neutral‑spine control without excessive balance demands.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Assisting Muscles: Transversus Abdominis
- Stabilizing Muscles: Gluteus Maximus, Infraspinatus, Serratus Anterior, Subscapularis, Vastus Lateralis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs, Stomach
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Wide Front Elbow Plank Exercise
‘- Set up prone on the floor with forearms down, elbows directly under shoulders, and forearms parallel; hands relaxed (palms flat or fists).
– Extend both legs and place the balls of your feet on the floor wider than hip‑width to create a stable stance.
– Establish a straight line from head to heels: ribs gently down, pelvis neutral, and stomach braced as if preparing for a cough.
– Squeeze the glutes and lightly contract the quads to keep the hips level.
– Press the forearms firmly into the floor and gently spread the shoulder blades while keeping them down away from the ears.
– Keep the neck neutral with a slight chin tuck; gaze between your forearms.
– Breathe steadily through the hold; avoid holding your breath.
– Maintain alignment—no sagging or piking at the hips, no flaring ribs, and no letting the elbows drift forward.
– To finish, lower the knees to the floor first, then relax the trunk under control.
Wide Front Elbow Plank Tips
‘- Set your feet wider than hip‑width to create a broader, more stable base of support.
– Stack your elbows directly under your shoulders and keep your forearms parallel.
– Keep your ribs gently down and pelvis neutral to maintain a straight line from head to heels.
– Brace your stomach as if preparing for a cough to engage the anterior core.
– Squeeze the glutes and lightly contract the quads to keep the hips level and the body rigid.
– Press your forearms firmly into the floor and gently spread your shoulder blades while keeping them down away from your ears.
– Keep your neck neutral with a slight chin tuck and gaze between your forearms.
– Breathe steadily throughout the hold and avoid holding your breath.
– Maintain alignment by avoiding sagging or piking at the hips, flaring the ribs, or letting the elbows drift forward.
– To finish, lower your knees to the floor first, then relax your trunk under control.
Wide Front Elbow Plank Beginner Introduction
The Wide Front Elbow Plank is a stability drill that uses a classic forearm plank position with the feet set farther apart for a more grounded feel. The body is held in one long line from head to heels, supported on the forearms and the balls of the feet, while the midsection stays firm and the lower back resists sagging or arching. This creates an isometric challenge for the abs, deep abs, and side abs as they fight rotation and extension.
At the same time, the glutes and front thighs tighten to hold the hips level, and the muscles around the shoulder blades, chest, and shoulders work together to steady the upper body. The forearms actively press into the floor while the shoulder blades spread slightly and stay relaxed away from the ears. Steady breathing is maintained throughout the hold so the core can stay braced without breath‑holding. Thanks to the wider base of support, this variation often feels more accessible for learning strong bracing and natural spine alignment before progressing to more balance‑demanding positions.