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Plank Hover: How to Do It Right and Build a 2-Minute Hold
Nov
A plank hover is a forearm plank: elbows under shoulders, body in a straight line, trunk parallel to the floor. Because your body forms a longer lever than in a high plank on your hands, your abs work harder (Les Mills).
Searches for “plank hover” grew 967% year over year in 2025 (Athletech News).
How to do a plank hover
- Set up on your forearms, fists under your shoulders.
- Lift your body into a straight line from shoulders to ankles. Beginners keep knees down.
- Keep hips square and glutes level. Don’t lift your hips or let your middle sag.
- Brace your abs and look down at your fists.
- Stop when your lower back takes over from your core.
Plank hover progression
- Week 1 to 2: knee hover, 10 seconds on, short rest, 6 to 8 reps.
- Week 3 to 4: full hover, 10 seconds on, drop to knees to rest, 6 to 8 reps.
- Goal: a full hover with a neutral spine for 2 minutes.
Progression from Les Mills. Add plank hovers to our no-gym home workout, and use a push-up board to train the rest of your upper body.
Frequently asked questions
A hover rests on your forearms with your body parallel to the floor. A plank rests on your hands with your body angled up. The hover makes your abs work harder.
Beginners hold a knee hover for 10 seconds, 6 to 8 times. Work toward a full hover for 2 minutes with good form.
Your rectus abdominis, external obliques, lower back muscles (erector spinae), and glutes.
Short daily holds are fine for most people if your form stays clean. Rest if your lower back hurts.
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