A static hold on elbows or hands engaging the core, shoulders, and glutes.
- +Improves core endurance
- +No equipment required
- +Scalable for all levels
- –Can cause wrist or elbow discomfort
- –Easy to cheat by sagging hips
- –Limited dynamic strength development
This exercise targets:
Core
Abs
Obliques
–
Glutes
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set up face down with forearms on floor, elbows under shoulders
- Extend legs straight, toes on floor, feet hip-width apart
- Form a straight line from head to heels; keep neck neutral, chin slightly tucked
- Brace core: pull belly button toward spine; ribs down
- Squeeze glutes and quads; lightly tuck pelvis to avoid low-back arch
- Press forearms and toes into the floor; round upper back slightly to engage shoulders
- Breathe steadily; hold 10–30 seconds to start, stop if form slips
- Avoid hips sagging or piking; regress to knees if needed, progress with longer holds or one-leg lifts