What muscles does the Long-Lever Plank work?

The Long-Lever Plank mainly works the abs.

What equipment do you need for the Long-Lever Plank?

None: it is a bodyweight exercise.

How many sets and reps of the Long-Lever Plank?

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

What can I do instead of the Long-Lever Plank?

Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.

Long-Lever Plank

Walk the elbows forward past the shoulders to increase the anti-extension demand while keeping the hips level.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Abs
Equipment: Bodyweight
Movement: Core

Sets and reps

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the abs, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Long-Lever Plank work?: The Long-Lever Plank mainly works the abs.
What equipment do you need for the Long-Lever Plank?: None: it is a bodyweight exercise.
How many sets and reps of the Long-Lever Plank?: 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
What can I do instead of the Long-Lever Plank?: Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.

Program it for your clients

Coaches add the Long-Lever Plank to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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