Feet-elevated plank

Bench or box

A forearm plank with the feet raised on a bench or box. Raising the feet puts more of the body weight over the arms and makes the abs work harder to keep the hips from sagging.

Feet on a bench or box, body in one straight line
Ribs down, glutes tight
Stop the set when the hips start to sag

Movement

Pattern: Anti-extension
Type: Isolation, one joint moves
Sides: Both sides together
Equipment: Bench
Variation of: Plank

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

Front deltsHelper

Core

AbsMain

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 1 source.
By muscle: Abs 4.0 (1).
- 4/5 In 24 young recreational gymnasts, planks with feet raised on wall bars gave higher rectus abdominis and oblique EMG than the conventional flat plank. Moreno-Navarro et al., Trunk muscle activation in prone plank exercises with different body tilts. @ Abstractfor abspaperMechanism2024checked by AI