Also known as: overhead plank, prone fingertip plank, toe-fingertip plank, prone overhead hold, bodyweight overhead hold

What is Lalanne Plank?

The Lalanne Plank is a prone bodyweight hold where you press toes and fingertips into the floor while extending arms overhead, bracing core and glutes. It targets the core, shoulders, glutes and upper back and is a hard-level variation emphasizing posterior chain endurance.

How to Do Lalanne Plank

  1. Start prone: Lie face down with legs together and arms extended overhead; toes and fingertips press into the floor to find balanced contact before bracing.
  2. Tuck tailbone: Activate a posterior pelvic tilt by tucking your tailbone, squeeze glutes and draw the ribs down to create a firm, braced core.
  3. Press and lift: Push through toes and fingertips, press hands and feet away to lift chest and thighs slightly off the floor into full arm extension.
  4. Hold with control: Keep scapula neutral, neck long and shoulders packed; avoid collapsing the lower back by maintaining core bracing and glute tension.
  5. Lower safely: When finished, exhale and slowly lower chest and hips back to the floor, then relax and reset before repeating or switching to a regression.

Muscle Groups

Core, Shoulders, Glutes, Back

Description

Lie face down on the floor, with your legs together & arms extended overhead.
Squeeze your glutes, assume PPT (tuck your tailbone) & brace your core. Pressing your toes and fingertips into the floor, push up until your arms are fully extended & hold for time.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Lalanne Plank?

The Lalanne Plank builds core endurance, shoulder stability and posterior chain tension while training full-body bracing. It improves scapular control, glute activation and spine alignment—useful for handstands, overhead pressing strength and long-duration core holds.

What common mistakes should I avoid?

Common errors include arching the lower back, lifting with the neck, flared ribs, gripping toes or fingers, and holding breath. Cue posterior pelvic tilt, packed shoulders and steady breathing; reduce range or put knees down if form breaks.

How can I progress or regress the Lalanne Plank?

Regress by performing with knees on the floor, arms shorter or hands under shoulders (standard plank). Progress by increasing hold time, elevating feet, adding light load, or moving to single-arm overhead holds once strict alignment and scapular control are mastered.