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anti extension
Long-Lever Plank
Search GoogleLong-Lever Plank is a intermediate anti extension exercise using bodyweight. It primarily trains core. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- core
- Secondary
- shoulders, glutes
- Equipment
- bodyweight
- Mechanic
- isolation
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning long-lever plank.
- — Choose a variation and range that let you keep complete control.
Execution
- — Reach the elbows farther forward while maintaining a tucked rib position.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Reach the elbows farther forward while maintaining a tucked rib position.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo long-lever plank
Regressions
- — Supported or reduced-range long-lever plank