The plank on elbows and knees is a core stability exercise that strengthens the deep abdominal muscles, lower back, shoulders and gluteal muscles while reducing the load compared to a full plank. It is commonly prescribed to improve trunk stability, posture and control, helping to support everyday movements and provide a foundation for more advanced strengthening exercises.
- Lie face down with your forearms on the floor, elbows directly under your shoulders.
- Bend your knees so they remain in contact with the floor, with your lower legs lifted off the ground.
- Gently draw your lower abdomen in and brace your core while maintaining steady breathing.
- Tighten your gluteal muscles and lift your hips until your body forms a straight line from your shoulders to your knees.
- Keep your neck in a neutral position by looking towards the floor.
- Maintain your body position without allowing your hips to lift too high or drop towards the floor.
- Breathe normally throughout the exercise.
- Hold as prescribed by your physiotherapist.