Long Lever Plank: How-to, Tips & More
The Long Lever Plank is a intermediate isometric exercise for your abs. You do it with bodyweight. It is a good fit when your goal is general fitness.
Besides the abs, it also works your shoulders and glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Shoulders
Secondary
Glutes
Secondary
How to do the Long Lever Plank
- Get into a forearm plank.
- Walk your elbows forward a few inches past your shoulders.
- Keep your body straight from head to heels.
- Hold.
Long Lever Plank tips
- The further forward your elbows, the harder it gets.
Sets and reps
Most lifters do well with 15 to 45 reps per set, and 15 to 45 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isometric
Long Lever Plank alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Frequently asked questions
What muscles does the Long Lever Plank work?
The Long Lever Plank mainly works your abs, with help from your shoulders and glutes.
How many sets and reps should I do?
A good starting point is 15 to 45 reps per set, and many lifters get the best results between 15 to 45 reps. Use a weight that leaves one or two reps in reserve.
Is the Long Lever Plank good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Long Lever Plank?
You need bodyweight.
Add Long Lever Plank to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon