How to Do Long Lever Plank

Long Lever Plank is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Long Lever Plank

  1. 01Assume a forearm plank position but walk the elbows forward until they are positioned under the nose or forehead.
  2. 02Tuck the pelvis under to flatten the lower back and engage the glutes.
  3. 03Push through the mid-foot to keep the knees fully extended and the body in a straight line.
  4. 04Maintain a neutral neck position by looking at the floor between the forearms.
  5. 05Hold the position while taking shallow, controlled breaths into the expanded ribcage.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Long Lever Plank

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back begins to arch, move the elbows slightly closer to the shoulders to shorten the lever.

Same coaching engine used inside the A90 app

05 / FAQ

Long Lever Plank questions

What muscles does Long Lever Plank work?

Long Lever Plank is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Long Lever Plank correctly?

Assume a forearm plank position but walk the elbows forward until they are positioned under the nose or forehead. Tuck the pelvis under to flatten the lower back and engage the glutes. Push through the mid-foot to keep the knees fully extended and the body in a straight line. Maintain a neutral neck position by looking at the floor between the forearms. Hold the position while taking shallow, controlled breaths into the expanded ribcage.

What is the A90 coach tip for Long Lever Plank?

If the lower back begins to arch, move the elbows slightly closer to the shoulders to shorten the lever.

Is Long Lever Plank suitable for beginners?

Long Lever Plank is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Long Lever Plank?

No. Long Lever Plank is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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