Strength Training · Calisthenics · Yoga
Four-Limbed Staff Pose
Four-Limbed Staff Pose is a low plank held with bent elbows and a straight body. It builds strength and control in your shoulders, arms, chest, and core.
- Intermediate
- Low injury risk
- No rest timer
How to do it
- Start in a high plank with your hands shoulder-width apart and feet hip-width apart.
- Shift forward until your shoulders are slightly ahead of your wrists.
- Bend your elbows to lower your body until your shoulders are at or slightly above elbow height.
- Hold this low position with your forearms nearly vertical.
- Lower your knees to the mat to end the hold.
- Lower your torso gently to the mat.
Form cues
- Brace your belly.
- Keep your thighs firm.
- Press through your whole palm.
- Keep breathing smoothly.
Common mistakes
- Elbows flaring outwardPoint your elbows back toward your feet, keeping them close to your ribs.
- Hips sagging or liftingKeep your head, hips, and heels in one straight line.
- Shoulders crowding your earsKeep your neck long by drawing your shoulders away from your ears.
Safety
Dropping too deeply or losing control under fatigue can strain your shoulders. Supporting your weight on bent-back wrists can also irritate them.
- Prepare your wrists with gentle weight shifts on your hands and knees.
- End the hold before your arms buckle or you can no longer control your position.
- Use a nonslip surface so your hands and feet stay secure.
If you cannot control the full hold, practice with your knees down; seek advice from a physiotherapist first if you have wrist, elbow, or shoulder pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 5–15 seconds
- Rest
- No rest timer