Forearm Plank
Easy
Also known as: Elbow Plank
Expert Advice
Push the floor away through your forearms so your chest doesn't sink between your shoulders. Keep that pressure steady throughout the hold.
How-to-do Steps
- Place your forearms on the floor with elbows under shoulders and knees down.
- Extend both legs behind you, supporting yourself on your toes with feet hip-width apart.
- Tighten your abdomen and glutes to align your shoulders, hips, and heels.
- Hold this position for the programmed duration while breathing steadily.
- Lower your knees to the floor gently when the hold ends.
Common Mistakes
- Lower back sagsFix: gently tuck your pelvis and tighten your abdomen.
- Head tilts upwardFix: look at the floor to keep your neck aligned.
Coach Cues
Ribs downSqueeze your glutesKeep breathing
Short reminders to keep in mind during every set.
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Muscles Worked
Forearm Plank primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs70%
Secondary
Shoulders15%
Glutes10%
Quads5%
Equipment
Body Weight
Exercise Type
Strength
Why Level 2?
Easy
Requires basic trunk endurance to resist sagging while supported on forearms and toes.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Forearm Plank work?
Forearm Plank primarily targets the Abs. Secondary muscles involved include Shoulders, Glutes, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Forearm Plank?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Forearm Plank suitable for beginners?
Yes, Forearm Plank is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Forearm Plank?
Lower back sags: gently tuck your pelvis and tighten your abdomen. Head tilts upward: look at the floor to keep your neck aligned.
