Videos
Instructions
- Start by lying face down on the mat.
- Place your forearms on the ground with elbows aligned below shoulders.
- Lift your body off the floor, balancing on forearms and toes.
- Keep your body in a straight line from head to heels.
- Hold the position without sagging or arching your back.
Technical Tips
- Engage your core throughout the hold.
- Keep your glutes and legs tight for better stability.
- Avoid letting your hips drop or rise too high.
- Look down to maintain a neutral neck position.
Breathing Tips
- Breathe steadily through your nose.
- Avoid holding your breath during the hold.
- Exhale slowly to maintain core engagement.
Medical restrictions
- Lower back pain or injury
- Shoulder instability or impingement
- Wrist or elbow conditions
The forearm plank is a foundational core stabilization exercise that strengthens your entire midsection without requiring any movement. Performed by supporting your body on your forearms and toes while maintaining a straight-line posture, the forearm plank is ideal for improving postural control, enhancing muscular endurance, and building a stable base for more dynamic movements. It's widely used in fitness routines, yoga, Pilates, and rehabilitation programs due to its low impact and accessibility for all levels. Practicing the forearm plank regularly helps develop deep abdominal strength, reduces the risk of lower back injuries, and enhances athletic performance through improved core engagement. As a time-based isometric hold, it challenges multiple muscle groups simultaneously and promotes overall body awareness. Whether you are a beginner looking to improve stability or an athlete seeking core conditioning, the forearm plank is a simple yet powerful tool in any training program.
How long should I hold a forearm plank as a beginner?
As a beginner, aim to hold a forearm plank for 20 to 30 seconds with proper form, gradually increasing your duration as core strength improves.
What muscles do I work with a forearm plank?
The forearm plank primarily targets the abs while also engaging the obliques, lower back, glutes, quadriceps, shoulders, and upper back muscles.
Is it better to do forearm planks every day?
Doing forearm planks daily can improve core endurance and stability, as long as your form remains correct and you allow rest for muscle recovery.
Why does my lower back hurt during a plank?
Lower back pain during a plank often indicates improper form, such as hips sagging or a lack of core engagement; adjust posture to avoid strain.
Are forearm planks more effective than high planks?
Forearm planks emphasize the core more than high planks, making them effective for deeper abdominal activation and improved isometric strength.