Elbow to hand plank

Learn how to do Elbow to hand plank with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Abs ShouldersTricepsLower Back No equipment

Elbow to hand plank is a No equipment exercise that primarily targets the Abs, with secondary activation of the Shoulders, Triceps, Lower Back. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Elbow to hand plank

A core stability exercise where you transition from a high plank to an elbow plank and back, engaging the abs, shoulders, and arms.


Instructions:


  • Start in a high plank position, hands directly under shoulders, body in a straight line.

  • Lower your right forearm to the mat, then your left, coming into an elbow plank.

  • Press back up to a high plank, one arm at a time, starting with the same side.

  • Keep hips stable and core engaged throughout the movement.

  • Alternate the leading arm with each rep.


Common mistakes:


  • Letting hips sway or rotate excessively.

  • Dropping the head or arching the back.

  • Moving too fast and losing control.

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Muscles & equipment

Primary muscleAbsSecondary muscleShouldersSecondary muscleTricepsSecondary muscleLower back
EquipmentNo equipment

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Elbow to hand plank

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
Shoulders, Triceps, Lower Back
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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FAQ: Elbow to hand plank

What muscles does Elbow to hand plank work?

Elbow to hand plank primarily targets the Abs, with secondary engagement of the Shoulders, Triceps, Lower Back.

How do you do Elbow to hand plank correctly?

A core stability exercise where you transition from a high plank to an elbow plank and back, engaging the abs, shoulders, and arms. Instructions: Star

Is Elbow to hand plank good for beginners?

Elbow to hand plank has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Elbow to hand plank?

Elbow to hand plank requires: No equipment.

What are the benefits of Elbow to hand plank?

Elbow to hand plank strengthens the Abs, engages the Shoulders and Triceps and Lower Back, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Elbow to hand plank?

Similar exercises to Elbow to hand plank include Decline Crunch, Dumbbell Russian Twist, Dumbbell Turkish Get-Up, Dumbbell Weighted Crunch. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Elbow to hand plank better than Decline Crunch?

Both Elbow to hand plank and Decline Crunch target the Abs. Elbow to hand plank uses No equipment, while Decline Crunch offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Decline Crunch
MET 4

Decline Crunch

  • Bench
Dumbbell Russian Twist
MET 4

Dumbbell Russian Twist

  • Dumbbells
Dumbbell Turkish Get-Up
MET 5

Dumbbell Turkish Get-Up

  • Dumbbells
Dumbbell Weighted Crunch
MET 4

Dumbbell Weighted Crunch

  • Dumbbells
Dumbbell Windmill
MET 4

Dumbbell Windmill

  • Dumbbells

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