Muscle group:   The abdominal muscles, Complex exercises

Trained muscle:   All parts of the abdominal muscles

Focused muscle:   Rectus abdominis (straight abdominal muscle)

Fitness level:   Beginner, Advanced, experienced

Type of training:   Own body weight exercises


The crouching hover plank is an isometric exercise that trains the abdominal muscles pretty good. We start in tabletop position keeping the back straight. Hold the head in extension to your upper body looking to the floor. In this position both arms and legs press into the floor. Without changing the position both hands and legs pull towards each other. This should put a lot of tension on the abs. Just pulling the left hand and the right leg (and vice versa) towards each other makes it easier. Hold this exercise for up to one minute.

Crouching hover plank

The crouching hover plank becomes more intense if we lift the knees what especially activates the lower abdominal muscles. The elbows are slightly bent in this position. With problems in the hand joint you could also take a lower position on your forearms. Here, it is helpful to have your arms resting in elevated position, like on a bench at the gym. Extending the distance between arms and legs or/and lifting the legs alternatingly would make it even more intense.

Very easy versions represent the crouching hover blank in supine or lateral position. In supine position take one hand below your lower back and the other hand on your stomach. Now activate your abdominal muscles to have your lower back pressing onto your hand on the ground. In lateral position bring both legs bent and on top of each other to the front and have your knees and feet pressing into the floor. Both variations are suitable for beginners and athletes with yet weaker abdominal muscles.


Performing the crouching hover plank activates the hip flexors which tilt the pelvis. Only perform this exercise as long as you can keep the pelvis erected. Please also prevent press breathing (exhalation against closed airways).

Antagonist: Lower back muscles

Stretching: Abdominal stretches

Crouching hover plank variations

Crouching hover plank variations

Crouching hover plank variations 2

Crouching hover plank variations 2

Dieser Post ist auch verfügbar auf: German