Elbow Plank Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Elbow Plank is a bodyweight exercise that works your lats, lower abs and upper abs.

Elbow Plank is a great moderate move. When done correctly, it can effectively target your back, core and waist.

It requires no equipment to do.

Elbow Plank

How to do Elbow Plank


Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. Hold.

Illustrated Guide

Learn how to do elbow plank from this step-by-step illustrations:

Elbow Plank 1
Elbow Plank 2
Elbow Plank 3

Muscles Worked

The muscles used for elbow plank may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for elbow plank are:

Primary Muscles

  • Lats
  • Lower Abs
  • Upper Abs

Synergyst Muscles

  • Quadriceps
  • Transverse Abs

Frequently Asked Questions

What muscles does Elbow Plank work?
Elbow Plank works lats, lower abs, upper abs.
What is Elbow Plank good for?
Elbow Plank is beneficial for conditioning and to strengthen. It works the best for back, core and waist, as it works lats, lower abs, upper abs. Elbow Plank is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Elbow Plank a good exercise?
Elbow Plank is a popular bodyweight exercise for lats, lower abs, upper abs.

Training, Progressions and Regressions

Interested in how to improve your Elbow Plank faster?

Elbow Plank Training and Progressions

Standards and Averages

Wonder how do others perform in Elbow Plank and how should you?

Elbow Plank Standards and Averages


Wonder how to work the same muscles with other exercises?

Elbow Plank Alternatives


Wonder how to make Elbow Plank either easier or more challenging?

Elbow Plank Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength
Muscles Worked Quadriceps, Latissimus Dorsi, Lower Abdominals, Upper Abdominals, Transverse Abdominis
Difficulty Level(s) Moderate
Equipment No Equipment
Location At Gym, At Home, Outdoor
Major Exercise Plank

Muscles Worked

Target muscle(s) Lats, Lower Abs, Upper Abs
Synergyst muscle(s) Quadriceps, Transverse Abs

Related exercises

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