How To Do Long Plank
The Long Plank is a straight arm core exercise that targets the abs, shoulders, glutes, and lower back. It is more challenging than a standard plank because the hands are placed further forward, which increases leverage and core demand. Proper form is important to keep tension in the core and avoid lower back strain.
Step-by-Step Guide to Properly Execute Long Plank
Starting Position
Begin in a plank position on the floor with your hands placed further forward than your shoulders. Your arms should be straight, palms pressing firmly into the ground. Extend your legs behind you with toes on the floor and body in a straight line from head to heels.
Lowering Phase
There is no lowering movement in this exercise. Instead, focus on setting your position by tightening your core, squeezing your glutes, and slightly tucking your pelvis. Your shoulders should feel active and stable as they support your body weight.
Pushing Phase
Continue to push the floor away with your hands to keep your shoulders engaged. Maintain steady breathing while holding full-body tension. Do not allow your hips to drop or rise during the hold.
Finishing Position
The exercise ends when you can no longer maintain a straight body line with proper tension. Carefully lower your knees to the floor to rest.
Long Plank Workout Plan for All Levels
- Beginner: 2 sets of 20 to 30 seconds hold, 2 to 3 minutes rest, 2 times per week
- Intermediate: 3 sets of 30 to 45 seconds hold, 2 to 3 minutes rest, 3 times per week
- Advanced: 4 sets of 45 to 60 seconds hold, 2 to 3 minutes rest, 4 times per week
What Are The Benefits Of Long Plank
- Builds strong core control and body tension
- Improves shoulder stability and endurance
- Trains proper plank and hollow body alignment
- Supports strength for calisthenics and gymnastic skills
- Helps protect the lower back when done correctly
Common Mistakes to Avoid
- Sagging hips: This reduces core engagement and stresses the lower back
- Hands too close to shoulders: This makes the exercise easier and removes the long plank challenge
- Locked elbows without tension: Failing to push the floor away can strain the joints
- Holding breath: Poor breathing reduces endurance and control
Similar Exercises To Try For Your Workout
- Active Plank
- Hollow Body Hold
- Long Lever Plank Shoulder Taps
FAQ About “Long Plank”
30-45 seconds, 3-4 sets. The extended hand position makes this harder than a regular plank, so your hold times will be shorter. If you can't hold 30 seconds with good form, move your hands back slightly until you build the strength.
Hand placement. In a long plank, your hands are further forward than your shoulders. This increases the lever arm and puts way more demand on your abs and shoulders. It's a significant jump in difficulty from a standard plank.
Your core can't hold the extended position. Squeeze your glutes hard and think about pulling your belly button to your spine. If your back still dips, shorten the hold time to 15-20 seconds and build from there over 2-3 weeks.
When you can hold a regular plank for 60 seconds with zero form breakdown. The long plank is a big step up. I program it as a bridge between standard planks and ab wheel rollouts for athletes working on front lever progressions.
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