The elbow plank butt lift is a challenging core exercise that combines a plank hold with hip raises, targeting the core, glutes, and lower back muscles simultaneously. This exercise enhances core stability while specifically engaging the gluteal muscles.
Step by step guide:
- Start in forearm plank position, elbows under shoulders
- Keep body in straight line from head to heels
- Engage core and glute muscles
- Lift hips slightly higher than shoulder level
- Squeeze glutes at the top of movement
- Lower hips back to plank position with control
- Maintain stable shoulder position throughout
- Keep neck neutral, looking at floor
- Perform 12-15 repetitions for 3 sets
Tips
Keep core engaged throughout movement. Don’t let lower back sag. Focus on controlled movements. Breathe steadily during exercise. Maintain proper alignment from head to heels.
Benefits
Strengthens core and glute muscles. Improves plank endurance. Enhances hip mobility. Develops lower back stability. Increases overall core control.
Prevention
Start with regular planks if needed. Avoid if experiencing shoulder pain. Keep movements controlled and deliberate. Don’t arch lower back excessively. Stop if feeling lower back strain.
