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Also known as: Long lever plank.

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Technique

  1. Start in a standard low plank on your forearms.
  2. Walk your feet back or move your elbows forward until your body is extended and your arms are at an angle.
  3. Hold this extended position for time.

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Form tips

  • Maintain a HollowBody position by engaging your abs and using a posterior Pelvic tilt.
  • Do not let your lower back arch.

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Muscles

Strength

Primary

  • Chest
  • Back
  • Triceps
  • Abs
  • Obliques

Secondary

  • Forearms
  • Pelvis
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Latissimus dorsi
  • Teres major
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Rectus abdominis
  • External oblique
  • Internal oblique

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunkflexion
Elbowextension
Shoulderextension forward
trains stretches

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Progressions

e06l

Long plank

Novice
e0ou

Short Lalanne pushup

Intermediate
e0ub

Straddle lalanne pushup

Advanced
e0uc

Lalanne pushup

Advanced
e007

Boat pose

Novice
e0ov

Fingertip straddle lalanne pushup

Advanced
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