How to do Elbow Plank
On the floorHoldAdvanced
Elbow Plank is a on the floor stretch for your triceps, upper back and obliques.
Step by step
- 1Start on hands and knees.
- 2Lower forearms to the floor.
- 3Step back with both feet, extending your legs.
- 4Engage your core to keep your body straight from head to heels.
- 5Distribute weight evenly between forearms and feet.
- 6Hold the position.
What you should feel
Keep breathing slowly… in and out.
Form tips
- Keep elbows under shoulders. Avoid arching your back or lifting your hips too high.
- Let your neck be long… gaze to the floor.
- Feel your whole body working together.
Make it easier
If this is too much, lower your knees to the floor.
Coming out of it
Gently lower your knees down… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Elbow Plank with a coach
In BendEase, a voice coach talks you into Elbow Plank, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your triceps and upper back.
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