CORE · COMPOUND
Long-Lever Plank
A harder plank variation created by moving the elbows farther forward.
Primary musclesCore
Secondary musclesShoulders, Glutes
EquipmentBodyweight
DifficultyIntermediate · Anti-Extension
How to perform
- Set the forearms slightly farther ahead than a standard plank.
- Brace the trunk and squeeze the glutes.
- Hold without letting the hips sag.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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