Forearm Plank Hip Raise
Intermediate
Also known as: Forearm Plank to Pike
Expert Advice
Your pike height depends partly on hamstring flexibility. Stop rising before you need to bend your knees or slide your forearms.
How-to-do Steps
- Place both forearms on the floor with your elbows directly beneath your shoulders.
- Extend both legs behind you, supporting your body on your forearms and toes.
- Exhale and lift your hips toward the ceiling, keeping both legs extended.
- Lower your hips slowly until your shoulders, hips, and ankles form a straight line.
- Repeat the raise and return with both forearms and toes supporting you throughout.
Common Mistakes
- Lower back sags on the returnFix: stop at a straight plank and draw your ribs down.
- Shoulders collapse toward your earsFix: press your forearms firmly into the floor.
Coach Cues
Hips toward the ceilingForearms stay plantedReturn to a straight plank
Short reminders to keep in mind during every set.
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Muscles Worked
Forearm Plank Hip Raise 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
Abs55%
Secondary
Quads25%
Shoulders20%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Requires enough trunk and shoulder strength to control repeated transitions between plank and pike.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Forearm Plank Hip Raise work?
Forearm Plank Hip Raise primarily targets the Abs. Secondary muscles involved include Quads, Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Forearm Plank Hip Raise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Forearm Plank Hip Raise suitable for beginners?
Forearm Plank Hip Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Forearm Plank Hip Raise?
Lower back sags on the return: stop at a straight plank and draw your ribs down. Shoulders collapse toward your ears: press your forearms firmly into the floor.
