The feet-improved plank is a forearm plank variation performed with the feet propped up on a bench, step, or box instead of the floor. Raising the feet shifts more bodyweight onto the shoulders and upper abdominals, making the hold noticeably harder than a standard plank while still training the same anti-extension core stability. It's a straightforward progression for lifters who have mastered the basic plank and need more challenge before moving to loaded or unstable-surface core work.
Muscles Targeted
- Primary: Rectus abdominis, transverse abdominis
- Secondary: Anterior deltoids, obliques
- Tertiary: Erector spinae, glutes
Starting Position
Place your forearms shoulder-width apart on the floor, elbows directly under your shoulders. Rest your feet on top of a bench or box behind you so your body forms a straight incline from shoulders to heels. Set your feet hip-width apart for a stable base before bracing.
Execution Steps
- Brace your core by drawing your belly button toward your spine before taking any weight on your forearms
- Squeeze your glutes to keep your hips from sagging or piking
- Align your body in a straight line from shoulders through hips to heels, checking that your hips aren't higher or lower than your shoulders
- Keep your neck neutral, looking at a point on the floor slightly ahead of your hands rather than up or down
- Hold the position, breathing steadily, for your target duration
- Release by stepping the feet off the bench and lowering to the knees, rather than letting the hips drop suddenly
Form Cues
- Keep hips level with shoulders: A sagging or piked hip position reduces core tension and stresses the lower back
- Press actively through the forearms: Driving the forearms into the floor engages the shoulders and takes pressure off the neck
- Keep breathing: Holding your breath spikes intra-abdominal pressure unnecessarily; breathe steadily throughout the hold
- Squeeze the glutes and quads: This locks the hips in place and prevents lower back sagging
- Keep the feet stable on the bench: A narrow or unstable foot position increases the difficulty beyond what's needed for core training
Common Mistakes
- Letting the hips sag: A dropped hip position shifts stress to the lower back and reduces abdominal engagement. Actively brace the core and squeeze the glutes.
- Piking the hips up: Raising the hips too high turns the exercise into a shoulder-dominant hold rather than a core exercise. Keep the line straight from shoulders to heels.
- Holding the breath: This raises blood pressure unnecessarily and shortens how long you can maintain good form. Breathe in a steady rhythm throughout.
- Placing elbows too far forward or back: Elbows not stacked under the shoulders shift load onto the shoulder joint. Keep them directly beneath the shoulders.
- Using an unstable elevation surface: A wobbly bench or box adds risk without adding useful training stimulus. Use a stable, secured surface only.
Variations
- Standard floor plank: Lower-difficulty regression for beginners or as a warm-up
- Feet-improved plank with shoulder taps: Adds an anti-rotation challenge by lifting one hand at a time to tap the opposite shoulder
- Weighted plank: Adds a plate across the upper back for extra loading once bodyweight holds become easy
- Stability ball feet-improved plank: Replaces the bench with a ball for an added balance challenge
- Side plank: Shifts emphasis to the obliques and lateral core stabilizers
Tips for Progression
- Increase hold duration gradually: Add 5-10 seconds per week rather than jumping straight to long holds
- Increase surface height: A higher bench raises the difficulty by shifting more load onto the shoulders and upper abs
- Add instability: Progress to a stability ball or unstable surface once bench holds are consistent
- Add movement: Progress to shoulder taps or single-leg lifts once static holds are solid for 45-60 seconds
Training Notes
Include the feet-improved plank 2-3 times per week as part of a core circuit or at the end of a training session, performing 3-4 sets of 20-45 second holds with 30-60 seconds rest between sets. It works well paired with dynamic core movements like rollouts or dead bugs to combine anti-extension stability with controlled spinal movement.