Elbow to Hands Plank

animated character showing how to do a plank alternating from hands to elbows.

Up and down, this version of the plank also strengthens the arms, chest, and shoulders while reinforcing core stability and giving you more torque.

HOW TO DO IT:

  • Find a soft surface like carpet or a yoga mat
  • Start in a plank position on hands and toes
  • Lift one hand and lower yourself down onto that elbow
  • Lift the other hand and lower yourself down onto that elbow
  • Immediately place that first hand back on the ground and push yourself up
  • Place the second hand back on the ground and push yourself all the way up
  • Repeat the movement, but start with the opposite side
  • Keep repeating this movement, alternating starting on left and right elbows

MAKE IT COUNT:

  • Do as many as you can
  • Don’t stop until you can’t lift yourself back up or hold your core straight

MAKE IT EASIER:

  • Start from a knee plank, resting on hands and knees
  • If you can’t transition from hands to elbows and back…
    • Stay on your elbows
    • Let your chest sink down, bringing your shoulder blades together
    • Push your elbows into the ground, lifting your chest and hunching your back
    • Slowly repeat sinking and lifting motion

MAKE IT HARDER:

  • Go slower
  • Do a second set

MAKE IT FUN:

  • Share this with a friend so you have a workout buddy!

PRACTICAL USES:

  • Getting up off the ground
  • Swinging a baseball bat
  • Wheelbarrow racing
  • Army crawls
  • Rocking the speed bag
  • Reeling in a big fish
  • Breakin’ it down with the Handglide (or Baby Freeze)

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.