Forearm Plank
Forearm Plank is a isometric strength - anti-extension exercise involving Transversus abdominis, Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Transversus abdominis, Rectus abdominis
- Secondary muscles
- Gluteus maximus, Anterior deltoid
- Exercise type
- Isometric strength - anti-extension
Exercise technique
- Elbows
Place your forearms on the floor with your elbows beneath your shoulders.
- Feet
Press your toes into the floor and lift your knees.
- Alignment
Form a straight line from head to heels.
- Pelvis
Lightly engage your glutes and draw your lower ribs in.
- Shoulders
Push through your forearms to support your chest.
- Breathing
Breathe calmly without losing abdominal tension.
- Exit
Lower your knees with control before alignment breaks down.
Key technique points
- Do not place your elbows too far forward.
- Keep your hips aligned with your heels.
- Look down at the floor.
- Maintain controlled width between your shoulder blades.
- Choose a short, well-controlled hold.
- End the set when your lower back sags.
Common mistakes
Increasing the lumbar arch
Do not drop your pelvis and load the lower-back structures instead of your abdominals.
Raising the hips
Do not lift your hips toward the ceiling to shorten the body lever.
Collapsing into the shoulders
Do not let your chest drop toward the floor while supported on your forearms.
Lifting the head
Do not bend your neck backward to look forward.
Holding the breath
Do not sustain the isometric position through a prolonged breath hold.
Forcing the duration
Do not focus only on completing seconds after body alignment has broken down.
Frequently asked questions
Forearm Plank: why is “Increasing the lumbar arch” a mistake?
Do not drop your pelvis and load the lower-back structures instead of your abdominals.
Forearm Plank: why is “Raising the hips” a mistake?
Do not lift your hips toward the ceiling to shorten the body lever.
Forearm Plank: why is “Collapsing into the shoulders” a mistake?
Do not let your chest drop toward the floor while supported on your forearms.
Forearm Plank: why is “Lifting the head” a mistake?
Do not bend your neck backward to look forward.
Forearm Plank: why is “Holding the breath” a mistake?
Do not sustain the isometric position through a prolonged breath hold.
Forearm Plank: why is “Forcing the duration” a mistake?
Do not focus only on completing seconds after body alignment has broken down.
What should I focus on when doing Forearm Plank?
Do not place your elbows too far forward. Keep your hips aligned with your heels. Look down at the floor. Maintain controlled width between your shoulder blades. Choose a short, well-controlled hold. End the set when your lower back sags.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.