Plank With Feet Elevated
Plank With Feet Elevated Exercise Description
Plank with Feet Elevated is a forearm plank variation that raises your toes onto a stable surface to increase leverage and demand on the anterior core. Elevating the feet shifts more load toward the shoulders while challenging the trunk to resist lumbar extension and rotation. Primary muscles include the rectus abdominis, transverse abdominis, and internal/external obliques, with strong contributions from the glutes and quadriceps to control pelvic position. The serratus anterior and rotator cuff help stabilize the shoulder girdle as you “push the floor away.” The goal is a neutral spine and a straight, rigid body line from head to heels throughout the hold.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Assisting Muscles: Gluteus Maximus
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor
- 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: Core Stabilizers, Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Other
- Muscle Location: Deep Abs, Deep Side Abs, Side Abs, Stomach
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Plank With Feet Elevated Exercise
‘- Place a sturdy bench/box behind you. Kneel on the floor and set forearms down, elbows stacked under shoulders, forearms parallel.
– Spread the floor lightly through your forearms to create shoulder blade protraction; keep shoulders away from ears.
– Step one foot at a time onto the bench so toes are on the edge; straighten both legs.
– Brace the abdomen 360° and gently posteriorly tilt the pelvis (tuck the tailbone). Squeeze the glutes.
– Keep ribs “down,” spine neutral, and head in line with the torso; gaze between forearms.
– Engage quads; maintain a straight line from head through shoulders, hips, and heels.
– Avoid sagging the low back or piking the hips; adjust by re-bracing and re-tucking if alignment changes.
– Breathe steadily—slow inhales and controlled exhales—without losing abdominal tension.
– To exit, step one foot down at a time, then lower knees and relax.
Plank With Feet Elevated Tips
‘- Use a sturdy bench or box and place your toes on the edge for support.
– Set your forearms on the floor with elbows stacked under shoulders and forearms parallel.
– Lightly “spread the floor” through your forearms to protract the shoulder blades and keep shoulders away from your ears.
– Step one foot at a time onto the bench before straightening both legs.
– Brace your abdomen 360° and gently tuck your tailbone while squeezing your glutes.
– Keep your ribs “down,” spine neutral, and head in line with your torso, gazing between your forearms.
– Engage your quads to help maintain a straight line from head through shoulders, hips, and heels.
– If your low back sags or hips pike, re-brace your core and re-tuck your pelvis to restore alignment.
– Breathe with slow inhales and controlled exhales without losing abdominal tension.
– To finish, step one foot down at a time, then lower your knees and relax.
Plank With Feet Elevated Beginner Introduction
Plank with Feet Elevated places the classic forearm plank on a small platform, lifting the toes while the upper body stays on the ground. That simple change increases the challenge for the mid-section and shoulders, as the body supports more weight through the arms and works against unwanted arching or twisting through the lower back.
This position calls on the abs, deep abs, and side abs, along with the glutes and front thighs, to manage hip and trunk alignment. Muscles around the shoulder blades and the rotator cuff assist by pressing the forearms into the floor for a strong upper-body base. Throughout the hold, the intention is a long, straight shape from head down to the raised heels, with steady breathing that maintains tension around the waist without gripping. For beginners progressing beyond standard planks, this variation offers a clear next step in total-body stability and control. It highlights controlled strength rather than speed, making every second under tension count.