Back Plank Elevated

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The back plank elevated workout is a bodyweight exercise that targets the glutes and lower back.

By elevating the feet on a bench or step, the bodyweight is used to increase the intensity.

This exercise primarily engages the glutes and lower back, while also activating the core muscles.

While other muscles may be involved, the focus remains on the glutes and lower back throughout the movement.

Start by lying on your back on an exercise mat or a flat surface.
Bend your knees and place your feet flat on the ground, hip-width apart.
Place your hands by your sides, palms facing down.
Engage your core muscles by drawing your belly button towards your spine.
Press through your feet and lift your hips off the ground, forming a straight line from your knees to your shoulders.
Squeeze your glutes and hold this position for a brief moment.
Lower your hips back down to the starting position in a controlled manner.

Engage your glutes and lower back by focusing on squeezing these muscles throughout the entire exercise. Imagine a strong connection between your mind and these muscle groups, allowing them to work together harmoniously.
Position your body correctly by lying flat on your back with your legs extended and your arms resting by your sides. Keep your feet flexed and your toes pointing towards the ceiling, ensuring a solid foundation for the exercise.
Elevate your hips off the ground by pressing through your heels and lifting your glutes towards the sky. Maintain a straight line from your shoulders to your knees, avoiding any sagging or overarching of your lower back.
Breathe deeply and rhythmically throughout the exercise, inhaling as you lower your hips towards the ground and exhaling as you lift them back up. This controlled breathing pattern will help you stay focused and maintain proper form.
Challenge yourself by adding variations to the back plank elevated exercise. Try lifting one leg off the ground, holding it in the air for a few seconds, and then switching sides. This will not only engage your glutes and lower back even more, but also enhance your balance and stability.