# Donkey Plank - Canonical: https://fitwill.app/exercise/9283/donkey-plank/ - Media ID: 9283 - Primary muscle: Abs - Body part: Core - Equipment: Body Weight - Video: https://fitwill.app/videos/9283/donkey-plank.mp4 ## Description The Donkey Plank is a bodyweight hold that sits somewhere between a forearm plank and a kneeling hip extension. You support yourself on your forearms and knees, keep your hips lifted so your torso slopes down toward your elbows, and let your feet hover off the floor behind you. That combination of a high hip position, bent knees, and grounded forearms forces the deep core to work hard while the glutes and hamstrings hold the legs in place. Because the knees take some of the load off the shoulders and wrists, this version is friendlier than a full plank for people with wrist discomfort or limited upper-body strength, yet the lifted hips and floating feet make it more demanding on the midsection than a simple knee plank. It is a good fit for beginners building their first real plank strength, for postpartum or back-sensitive trainees who need a controlled core challenge, and as a teaching drill for anyone whose hips sag or pike during regular planks. The main work happens at the trunk. Keeping the spine neutral while the hips sit above the knees loads the deep abdominal wall and the muscles along the lower back, and holding the feet off the ground keeps constant tension through the glutes, hamstrings, and quads. The forearms, shoulders, and neck stabilizers work isometrically to hold the upper body still. Setup matters more than it looks. If your elbows drift too far ahead of your shoulders, or your hips drop toward the floor, the lower back and shoulders pick up stress they should not have. Aim for elbows stacked under the shoulders, knees roughly under or slightly behind the hips, and a straight line from the crown of your head through your hips. To perform it well, brace your abdominals as if preparing for a light push to the stomach, squeeze the glutes to lift the feet, and hold that position with steady breathing. Some lifters add small pulsing lifts of the feet toward the ceiling; keep those short and controlled, driven by the glutes rather than by swinging the legs. Start with 15 to 30 second holds and build up gradually. Use the Donkey Plank in warm-ups, core finishers, or low-back-friendly training blocks. If you feel pinching in the lower back or pressure in the kneecaps, lower the hips slightly, pad the knees, or shorten the set. Stop the hold as soon as your form changes rather than pushing into a shaky, sagging position. ## Instructions 1. Kneel on an exercise mat and place both forearms flat on the floor, elbows directly under your shoulders, with your hands loosely fisted. 2. Position your knees on the mat roughly under your hips so your torso angles down toward your forearms and your weight is shared between elbows and knees. 3. Engage your abdominals and tuck your tailbone slightly so your lower back is long and neutral, not arched or rounded. 4. Squeeze your glutes and lift both feet off the floor behind you, so your shins angle up and only your forearms and knees touch the ground. 5. Check your line: head neutral with your gaze down, one straight plane from head through hips, no sagging at the waist and no piking upward. 6. Hold this position, breathing slowly and continuously through your nose and mouth without letting your belly or ribcage flare. 7. If you add pulses, press your feet a few inches higher toward the ceiling with small, controlled glute-driven lifts, keeping your hips steady. 8. To finish, lower your feet back to the mat with control, sit your hips back toward your heels, and rest before the next hold. 9. Reset your brace between sets so each hold starts from a deliberately set position rather than a collapsed one. ## Tips & Tricks - If your lower back arches, think about pulling your ribs down toward your hips before you lift the feet, not after. - Elbows that creep forward of the shoulders turn this into a shoulder strain; recheck the elbow position every time you lift your feet. - The most common mistake is letting the hips sink toward the floor as fatigue builds; when that happens, end the set instead of holding a sagging position. - Driving the foot lift from a lower-back arch instead of the glutes is a classic error; the lift should come from squeezing the buttocks, keeping the pelvis tucked. - Sensitive knees benefit from folding a mat double or placing a towel under them, since the knees carry constant pressure throughout the hold. - Keep the neck long by looking at the floor a hand-width in front of your fists; craning up to watch yourself loads the neck. - If your feet keep dropping, hold shorter sets with the feet lifted the entire time rather than longer sets where they rest between pulses. - Progress by adding 5 to 10 seconds per week or by slowing the pulses, not by letting the hips rise higher and higher, which makes the hold easier and less specific. ## Frequently Asked Questions ### What muscles does the Donkey Plank work? The Donkey Plank primarily targets the deep and superficial core, with strong isometric work from the glutes and hamstrings as they hold the feet off the floor. The lower back, quads, and shoulder stabilizers support the position. ### Why are the knees on the floor instead of a full plank? The kneeling base reduces the load through the shoulders and wrists while the lifted hips and floating feet keep the core and glute challenge high. It makes the exercise accessible without turning it into an easy hold. ### Is the Donkey Plank good for beginners? Yes, it is one of the better beginner progressions toward a full plank because the knee support makes it manageable while still teaching bracing and a neutral spine. Start with 15 to 20 second holds and build gradually. ### How high should my hips be during the Donkey Plank? Your hips should sit high enough that your torso slopes down toward your forearms, but not so high that you pike into an inverted V. Aim for one straight line from head through hips. ### Should my feet touch the floor during the Donkey Plank? No, the feet stay lifted with the shins angled up behind you, which is what keeps the glutes and hamstrings under tension. If they keep dropping, shorten your sets until you can hold them up for the full duration. ### What is the most common mistake in the Donkey Plank? Letting the hips sag toward the floor as you tire, which arches the lower back. End the set the moment your hips drop or your back starts to arch. ### Can I do the Donkey Plank if planks hurt my wrists? Often yes, since you rest on your forearms rather than your hands, which keeps the wrists neutral. If knee pressure is the issue instead, pad the knees with a folded mat or towel. ### How does the Donkey Plank differ from a regular forearm plank? A regular forearm plank is a long, straight hold on forearms and toes, while the Donkey Plank uses a kneeling base with the hips lifted and feet raised, shifting more emphasis to the glutes and hamstrings and less to the shoulders. ### What can I substitute if the Donkey Plank feels too difficult? Try a standard knee plank with the feet resting on the floor, focusing on the same braced, neutral-spine position. Once you can hold that comfortably for 30 to 40 seconds, return to lifting the feet. ### How long should I hold the Donkey Plank? Aim for quality over duration: hold for 15 to 30 seconds with a solid brace and lifted feet, rest, and repeat for 2 to 4 sets. Only extend the time while your hips stay high and your lower back stays neutral.