Exercise guide
Incline Elbow Plank
- Beginner
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Incline Elbow Plank is a beginner-friendly core stability exercise that reduces the load on the midsection compared to a floor plank, making it ideal for mastering pelvic alignment and foundational strength. It primarily targets the rectus abdominis and obliques while utilizing the glutes to stabilize the lower back.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place your forearms on a stable incline bench or flat bench with your elbows positioned directly under your shoulders.
- Clasp your hands together or keep your forearms parallel on the bench surface.
- Step your feet back until your body forms a straight line from your head to your heels, with feet hip-width apart.
How to do it
- Engage your core by pulling your navel toward your spine and squeezing your glutes to lock your pelvis in place.
- Maintain a neutral neck by looking at a point between your wrists rather than looking up or down.
- Breathe deeply and rhythmically through your nose, focusing on maintaining total-body tension throughout the hold.
Form checklist
- Keep elbows stacked directly under the shoulders to avoid joint strain.
- Ensure the lower back does not sag; maintain a slight posterior pelvic tilt.
- Keep the shoulder blades spread wide across the back rather than letting them collapse together.
- Maintain a straight line from the heels through the hips to the top of the head.
Pro tips
- Actively push your forearms into the bench to engage the serratus anterior and create more stability in the upper torso.
- Focus on 'zipping up' your abs as if you are trying to pull your hip bones toward your ribcage for maximum muscle recruitment.
Make it harder
- Lower the height of the incline to increase the percentage of body weight supported by the core.
- Lift one leg slightly off the floor to create an asymmetrical load and increase oblique activation.
Frequently asked
- What muscles does the incline elbow plank work?
- The incline elbow plank primarily targets the abs and obliques, and also works the biceps, deltoids, serratus anterior, trapezius, and triceps as secondary muscles.
- What equipment do you need for the incline elbow plank?
- The incline elbow plank requires no equipment — just your body weight.
- Is the incline elbow plank good for beginners?
- Yes. The incline elbow plank is a beginner-friendly movement and a strong foundation to build on.