Elevated Plank
The Elevated Plank is an intermediate core stability exercise performed by holding a plank position with your feet raised on a bench or box. This elevation increases the leverage against gravity, placing a significantly higher demand on your abdominals and shoulders compared to a standard floor plank.
Because this is a time-based isometric hold, the AI analyzes your duration alongside your Rate of Perceived Exertion (RPE) to ensure you are maintaining intensity without compromising spinal safety. If your daily recovery metrics (like HRV or sleep quality) indicate high systemic fatigue, the AI may reduce the target hold time to prevent form breakdown and lower back strain. Additionally, if you report wrist or shoulder pain, the system can instantly recommend forearm-based regressions to keep you training pain-free.
Form Cues
- Squeeze your glutes and quads tightly to lock your hips in place
- Push the floor away actively with your hands to separate your shoulder blades
- Keep your chin tucked and your gaze directed at the floor
- Draw your belly button in toward your spine to brace your core
- Don't let your lower back sag or arch toward the floor
- Don't pike your hips up toward the ceiling to relieve tension
- Don't crane your neck to look forward or upward
- Don't hold your breath while maintaining the brace
Common Mistakes
- Sagging hips (lumbar hyperextension)
- Piking hips too high
- Passive shoulders (winging scapula)
- Holding breath
- Looking up and straining the neck
Muscles Worked
This exercise primarily targets the entire abdominal wall, with increased activation of the rectus abdominis due to the steeper angle and leverage. It also heavily engages the anterior deltoids and serratus anterior for upper body stability, while the glutes and quadriceps work isometrically to maintain a neutral pelvic alignment.
Primary
Secondary
Get Personalized Coaching for Elevated Plank
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.