How to do the Long Lever Plank
- Start face down, hands close together and well in front of your shoulders.
- Extend your legs straight back, toes on the floor, hip-width apart.
- Lift your body into a straight line from head to ankles, arms straight.
- Hold this position, breathing normally, without letting your hips sag.
Full technique — 7 steps
- Start face down on the floor with your hands close together, palms flat and fingers pointing forward.
- Extend your legs behind you and place your feet hip width apart on the toes.
- Place your hands well in front of your shoulders with your arms straight.
- Lift your body so shoulders, hips, knees, and ankles form one straight line.
- Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
- Press through your palms and hold your head in line with your spine.
- Breathe through the hold without letting your hips sag, pike, or rotate.
Common mistakes
- Letting the lower back sag
- Piking the hips too high
- Hands drifting back under shoulders
- Collapsing through straight-arm support
- Shrugging shoulders toward ears
Form cues
- Hands well ahead of shoulders
- Squeeze glutes hard
- Keep ribs down
- Keep hips level
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Medicine ball
Barbell
- Landmine V-Sit Hold Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Plank
- Easier Single Leg Plank
- This exercise Long Lever Plank
- Harder Pilates Control Balance
Too hard for now? Start with the Single Leg Plank.
Quick answers
What muscles does the Long Lever Plank work?
Primary: Abs 9/10. Also works: Obliques 6/10, Lower back 4/10.
When should I do the Long Lever Plank in a workout?
Accessory. Goes after the main lifts. ≈ 5 min with rest.
How many sets and reps of the Long Lever Plank?
Strength: 3–4 sets of 10–20 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 20–40 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Long Lever Plank?
Medicine ball: Medicine Ball Overhead Boat Hold. Barbell: Landmine V-Sit Hold.
What is an easier version of the Long Lever Plank?
Single Leg Plank (40% of bodyweight), Plank (30% of bodyweight).
What is a harder version of the Long Lever Plank?
Pilates Control Balance (60% of bodyweight).
