Forearm Plank

Setup

1. Start face down on the floor, propped up on your forearms.
2. Position your elbows directly under your shoulders.
3. Extend your legs straight back, resting on the balls of your feet.

How to perform the Forearm Plank

1. Engage your core, lifting your hips off the ground until your body forms a straight line from head to heels.
2. Keep your neck in a neutral position, looking down at the floor.
3. Hold this position, maintaining a rigid body.
4. Do not let your hips sag or rise too high.
5. Lower yourself slowly back to the starting position when finished.

Trainer form cues

• Squeeze your glutes to activate your lower body.
• Pull your belly button towards your spine.
• Keep your body in a straight line from head to heels.
• Avoid shrugging your shoulders towards your ears.

Common mistakes

• Sagging hips: Engage your core more and squeeze your glutes.
• Raising hips too high: Lower your hips until your body is a straight line.
• Looking forward: Keep your neck neutral, looking at the floor.
• Holding breath: Maintain steady breathing throughout the hold.

Muscles worked

Primary: Abdominals

Secondary: Shoulders, Glutes, Lower Back

Recommended rep ranges

Breathing and tempo

Breathing: Breathe steadily and deeply throughout the hold, avoiding holding your breath.

Tempo: Hold for desired duration.

Forearm Plank FAQs