Decline Plank

A plank exercise with feet elevated on a bench, increasing difficulty and core activation compared to flat planks.

Instructions

1. Set up a bench in a declined position with the lower end on the ground.
2. Assume a plank position with your hands on the ground and your feet elevated on the bench.
3. Your body should form a straight line from head to heels with your core fully engaged.
4. Keep your elbows directly under your shoulders.
5. Tighten your glutes, quadriceps, and abdominals to prevent your hips from sagging.
6. Breathe steadily throughout, avoiding breath-holding.
7. Hold this position for the prescribed duration.
8. Rest briefly and repeat for the desired number of sets.

Tips

• The elevated position significantly increases the difficulty compared to floor planks.
• Any sagging or rotation of the hips indicates fatigue; rest and reset.
• Maintain a neutral neck position; do not look up or down excessively.
• Progress by increasing hold duration or adding weight across your lower back.