Front Plank 1: Elbows / Knees

Print Exercise*

LOAD	SETS	REPS	TEMPO	REST
Elbows to knees	2	1	Hold 10 sec to 30 sec	45 sec to 1 min depending on exercise response

LOAD	Elbows to knees
SETS	2
REPS	1
TEMPO	Hold 10 sec to 30 sec
REST	45 sec to 1 min depending on exercise response

Objectives

Increase strength and endurance in the deep core and shoulder stabilizer muscles.
Promotes healthy functional movement patterns through core stabilization.
Strengthens and protects back from injury.

Targeted Muscles

Deep Core Abdominal Musculature
Shoulder and Chest Musculature

How to Perform

Begin by facing the floor with your elbows under your shoulders and your lower body resting on the floor.
Engage the core by drawing the belly in towards the spine gently.
Begin to lift your hips up as you come to rest on your knees.
Ensure a neutral spine and hold.
Slowly lower your hips and come back to the start position.

Common Challenges

Many over recruit the outer layer abdominal muscles and arch the upper and lower spine. To ensure it is done correctly, try and maintain a neutral spine with shoulders away from the ears.

Alternative Exercise Suggestions for Patients with an ICD