Long-Lever Plank

CoreBW

Elbows are walked forward of the shoulders, lengthening the lever arm between the base of support and the hips. This dramatically increases the anti-extension demand on the anterior core compared to a standard plank.

Demo: Squat University

Sets

3

Reps

15-30 sec hold

Rest

45s

Contraindications

Skip if standard plank still breaks down in under 30 seconds — build base strength first.

Setup

From a forearm plank, walk elbows forward several inches so they sit ahead of the shoulders, near forehead height.

Execution

  1. 1Posteriorly tilt the pelvis and brace the abs hard
  2. 2Keep a dead straight line from shoulders to heels
  3. 3Resist the urge to let the hips sag as the lever lengthens
  4. 4Breathe in controlled 3-second in / 5-second out cycles
  5. 5Walk elbows back in if form breaks down

Key cues

  • Elbows ahead of your eyes, not under your shoulders
  • Fight the sag the whole time
  • Broomstick from head to tailbone
  • Longer lever, same rigid line

Common faults

  • Letting the low back sag as the lever increases
  • Ribs flaring up and out
  • Walking elbows too far forward too soon
  • Losing breathing control and gripping tension in the neck

Tweaks

  • Add rocking forward/back for dynamic tension
  • Combine with single-leg lift
  • Progress to feet elevated long-lever plank

Regressions

RKC PlankFront Plank

Progressions

Ab Wheel Rollout (From Knees)

Muscles

Primary: Rectus Abdominis, Transverse Abdominis

Secondary: Glutes, Lats, Shoulders

Notes

ANTI-EXTENSION. Explicitly used by Squat University as the direct strength precursor to ab wheel rollouts.

Sources

Attribution: Dr. Aaron Horschig / Squat University