Long lever planks will highlight the upper abdominal muscles.
The plank is an isometric bodyweight exercise that activates muscles all over your body (1). This exercise is especially effective for building a solid core, which is essential for overall fitness. Try performing the long lever plank for a more demanding variation.
Once you’ve reached an advanced training stage, planks may become repetitive. Furthermore, repeating the same workout daily can result in a stagnation in progress. To avoid this, incorporating long lever planks into your routine can be very effective. Not only will it help break the training monotony, but it will also offer a new challenge to advance your fitness journey further.
In this guide, we discuss the additional advantages of the long lever plank and how to perform this exercise correctly. You’ll also find other excellent core-building alternatives to the standard plank.
Methods & Targeted Muscles
Similar to classic planks, the long lever plank works on your upper body, core, and lower body muscles. This exercise engages the upper body’s biceps, triceps, traps, lats, chest, rhomboids, and delts to maintain your bodyweight. Your abs and obliques are the primary muscles this exercise targets while it also engages the quads, glutes, and hamstrings in the lower body.
No equipment is necessary to execute the long lever plank, though using a weighted vest can add difficulty. Below is a detailed guide on how to perform the long lever plank.
- Begin on an exercise mat or floor, lying down with your forearms beneath you.
- Position your elbows beneath your face but not directly under your shoulders. Your palms should face downward.
- Lift to your toes by engaging your torso and abs, ensuring your hips and stomach are off the ground.
- Tighten your glutes and legs to maintain body alignment, and hold for 10 seconds.
- Gradually increase to 20, 30, 45, and 60 seconds over time.
Advantages
The long lever plank is a more advanced version of the regular plank. So, if you’re seeking a more demanding routine, this is the one for you. Below are additional benefits of this exercise.
Enhanced Core Engagement
Long lever planks stimulate your core muscles more than traditional planks. In a study on nineteen participants, the long lever plank displayed greater abs activation, especially in the upper abdominals and other stabilizing muscles (2).
Superior Performance
Your core impacts your posture and form in many exercises. The long lever plank strengthens your core, leading to better form and improved performance in other exercises.
Increased Arm Strength
In the long lever plank, your arms bear a significant load. After practicing this exercise for some time, you will notice enhanced arm strength, contributing to better performance in activities such as pullups and pushups.
Improved Balance & Stability
The long lever plank excels because it utilizes your core for stability, enhancing your athletic performance.
Enhanced Mind-Muscle Connection
Long lever planks necessitate concentration to maintain stability. Consequently, this leads to a stronger mind-muscle connection in general, which research suggests is effective for muscle development during resistance training(3).
Application to Other Core Exercises
Athletes commonly regard the long lever plank as the pinnacle of plank exercises due to its high level of difficulty. Consistently performing this plank will enhance your technique for other plank variations and core exercises.
Minimize Injury Risk
Numerous other core workouts tend to place stress on your spine, heightening your potential for injury. Planks such as the long lever plank mitigate this risk since they utilize bodyweight and do not overburden your spine. Furthermore, a robust core lowers the likelihood of experiencing lower back discomfort.
Alternative Exercises to Long Lever Plank
The long lever plank serves as a powerful whole-body workout to incorporate into your regimen. Nonetheless, many other plank variations and motions can engage your core muscles. Some of these exercises include:
Turkish Get Up
The Turkish get up is a comprehensive full-body workout that fortifies your core. It enhances abdominal strength and also improves your hip flexibility. You can perform the Turkish get up with just your body weight or use dumbbells or kettlebells.
Mountain Climber
The mountain climber is an excellent workout that merges a plank with knee movements. This makes it superb for stability and equilibrium. It also targets your core muscles, enhancing their strength.
Side Plank with Rotation
The side plank with rotation escalates the difficulty of the conventional plank and focuses on your shoulders, arms, and obliques. Practicing the long lever plank can lead to improved form in this exercise.
Frequently Asked Questions
What muscles do long lever planks target?
Long lever planks primarily target your core while also engaging the muscles of the upper and lower body. For a detailed explanation, refer to the guide above.
Do planks help in reducing belly fat?
Planks are effective for building core strength and defining your abs. However, to reduce fat, you need a balanced diet, regular exercise, and to maintain a calorie deficit.
What is the proper way to perform a lever plank?
Performing a lever plank is similar to a traditional plank. The key difference lies in positioning your elbows directly under your face instead of your shoulders. For more comprehensive steps, refer to the guide above.
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References
- Youdas, J. W., Coleman, K. C., Holstad, E. E., Long, S. D., Veldkamp, N. L., & Hollman, J. H. (2018). Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball. Physiotherapy theory and practice, 34(3), 212–222. https://doi.org/10.1080/09593985.2017.1377792
- Schoenfeld, B. J., Contreras, B., Tiryaki-Sonmez, G., Willardson, J. M., & Fontana, F. (2014). An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. Sports biomechanics, 13(3), 296–306. https://doi.org/10.1080/14763141.2014.942355
- Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7