Also known as: elbow plank, protracted scapula plank, scapular protraction plank, elbow step-back plank

What is Plank Advanced?

Plank Advanced is a medium-difficulty elbow-plank variation that increases core and upper-body stability, targeting the chest, core, shoulders and trapezius. It uses small backward foot steps to shift load onto protracted scapulas and demands strict alignment and breath control for safe, timed holds.

How to Do Plank Advanced

  1. Set elbow position: Place forearms on the floor shoulder-width apart, elbows under shoulders. Spread fingers and press forearms down to create a stable base and protect the shoulders.
  2. Protract scapulae: Push your shoulder blades forward slightly (protraction) while keeping shoulders depressed to engage trapezius and chest and avoid shrugging.
  3. Align body: Lift hips to form a straight line from head to heels, brace the core and glutes, and keep the neck neutral to protect the spine.
  4. Step feet back: Walk your feet back in small controlled steps until elbows align with your forehead, maintaining tension and avoiding sudden shifts in balance.
  5. Hold and breathe: Maintain a steady breath, hold the position for the target time, monitor form, and stop if hips sag, shoulders rise, or pain occurs.

Muscle Groups

Chest, Core, Shoulders, Trapezius

Description

Get into a standard plank position on your elbows with protracted scapulas and depressed shoulders.

While keeping your body straight, make little steps backwards with your feet until your elbows are in line with your forehead.

Hold this position for the required time to complete a set.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Plank Advanced?

Plank Advanced builds core endurance, shoulder stability and upper-body tension while engaging chest and trapezius. It improves posture, scapular control and anti-extension strength useful for lifting and sport-specific stability.

What common mistakes should I avoid?

Common errors include sagging hips, shrugged shoulders, retracted scapulas, holding breath and rushing the foot steps. Correct by bracing core, depressing shoulders, protracting scapulae and using slow controlled steps.

How can I progress or regress this exercise?

To regress, use a standard elbow plank, incline plank or drop to knees. To progress, add weight, extend hold time, perform opposite arm/leg lifts or try RKC-style bracing for greater intensity.