Wide Front Elbow Plank

Muscles worked

Setup

1. Start on all fours on a comfortable mat.
2. Place your forearms on the floor with your elbows positioned significantly wider than shoulder-width apart.
3. Extend your legs back one at a time, balancing on the balls of your feet with feet hip-width apart.
4. Align your body so there is a straight line from your head through your hips to your heels.

How to do it

1. Engage your core by pulling your navel toward your spine and squeezing your glutes and quadriceps tightly.
2. Press your forearms firmly into the floor to keep your shoulder blades from collapsing together.
3. Maintain a steady, rhythmic breathing pattern; do not hold your breath during the hold.
4. Hold the position for the target duration, focusing on total body tension and a neutral spine.

Form checklist

• Keep elbows wider than shoulders to maximize chest and shoulder engagement.
• Ensure the lower back does not arch or sag toward the floor.
• Keep the neck neutral by looking at a spot on the floor about 6 inches in front of your hands.
• Avoid shrugging your shoulders toward your ears; keep the traps relaxed and lats engaged.

Pro tips

• Create 'internal tension' by actively trying to pull your elbows toward your toes without actually moving them.
• Focus on pushing the floor away through your forearms to fully engage the serratus anterior and stabilize the shoulder girdle.

Make it harder

• Walk your elbows slightly further forward to create a longer lever, significantly increasing the load on the rectus abdominis.
• Lift one foot two inches off the ground to add a rotational stability challenge for the obliques.

Frequently asked

What muscles does the wide front elbow plank work?

The wide front elbow plank primarily targets the abs, deltoids, erector spinae, obliques, and pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the wide front elbow plank?

The wide front elbow plank requires no equipment — just your body weight.

Is the wide front elbow plank good for beginners?

The wide front elbow plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Diagonal PunchBeginner · abs, deltoids, obliques, and pectorals