Forearm Plank

How To Do A Forearm Plank Correctly

The Forearm Plank is a great stabilization and strengthening exercise for your core.

To get started:

1. Get into a traditional push up position, then bend your elbows and plant your forearms into the floor, by shifting your weight from your hands to your forearms.
2. Once you are in the forearm plank position, your body should be in a straight line from your feet to your head.
3. If you notice your hips are sagging or your butt is higher in the air, make sure you’re contracting your abs as if you’re bracing for someone to punch you in the stomach, as well as contracting your glutes, quadriceps, and hamstrings, while pressing your forearms into the ground, to turn your body into a straight line like a board.
4. Hold this movement for the desired time.
5. If you can’t reach your desired time, do it in intervals.
6. Plank for 10 seconds, rest for 5 seconds, etc. until your hit your time goal.

Primary Muscles Worked

Advanced Variation

• Forearm Plank With Diagonal Arm Reach

Beginner Variation

• Forearm Plank On Knees