Iron Cross Plank

Master the Iron Cross Plank for superior core strength and full-body stability. This advanced isometric hold challenges your abs, obliques, and back

AdvancedBack Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Description

Iron Cross Plank is an advanced core exercise that targets the abs, obliques, and lower back muscles. It involves holding a plank position with the arms extended out to the sides like a cross.

Save Iron Cross Plank to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Iron Cross Plank

01
Setup
Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
02
Setup
Slowly extend both arms out to your sides, creating a wide "T" shape with your body, keeping your palms flat on the floor or fingertips touching.
03
Engage your core deeply, bracing your abs and glutes to maintain a rigid, straight line from your head through your spine to your heels.
04
Hold this extended plank position for the prescribed duration, focusing on keeping your hips level and preventing any sagging in your lower back.
05
Breathe steadily and maintain tension throughout your entire body, particularly in your shoulders, back, and core, for the duration of the hold.

Tips

Focus on actively pressing your palms or fingertips into the floor to engage your shoulders and lats, creating a strong upper body foundation.
Imagine drawing your belly button towards your spine to enhance core engagement and protect your lower back from arching.
Keep your gaze slightly forward or down to maintain a neutral cervical spine, aligning your neck with the rest of your body.
To increase difficulty, try to extend your arms even wider, increasing the lever arm and challenge on your core and shoulders.

Common mistakes

Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively squeezing your glutes and bracing your abdominal muscles.
Hyperextending your lumbar spine places undue stress on your back; correct this by tucking your pelvis slightly and engaging your core to maintain a neutral spine.
Letting your shoulders creep up towards your ears can strain your neck; push your shoulders down and away from your ears, actively engaging your lats.

In the Ellim app, Iron Cross Plank unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train iron cross plank?

Get Ellim — Free

Questions

What muscles does Iron Cross Plank work?

Iron Cross Plank primarily targets Gluteus Maximus, Latissimus Dorsi, Obliques, Rectus Abdominis, Trapezius Lower Fibers, Trapezius Middle Fibers.

Is Iron Cross Plank good for beginners?

Iron Cross Plank is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Iron Cross Plank?

You need Body weight to perform Iron Cross Plank. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Iron Cross Plank?

Focus on actively pressing your palms or fingertips into the floor to engage your shoulders and lats, creating a strong upper body foundation. Imagine drawing your belly button towards your spine to enhance core engagement and protect your lower back from arching. Keep your gaze slightly forward or down to maintain a neutral cervical spine, aligning your neck with the rest of your body. To increase difficulty, try to extend your arms even wider, increasing the lever arm and challenge on your core and shoulders.

What are common mistakes when doing Iron Cross Plank?

Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively squeezing your glutes and bracing your abdominal muscles. Hyperextending your lumbar spine places undue stress on your back; correct this by tucking your pelvis slightly and engaging your core to maintain a neutral spine. Letting your shoulders creep up towards your ears can strain your neck; push your shoulders down and away from your ears, actively engaging your lats.