Forearm Plank
A core hold. Resting on your forearms and toes, you keep your body in one straight line from head to heels for as long as you can hold good form.
Elbows under your shoulders, forearms flat
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How to do it
- Kneel on the floor and set your forearms down with your elbows directly under your shoulders, forearms parallel and pointing forward.
- Step your feet back one at a time until your legs are straight and you're up on your toes, feet about hip-width apart.
- Make one straight line from your head to your heels: brace your abs, squeeze your glutes, and keep your hips level with your shoulders.
- Keep your neck in line with your spine, looking at the floor just ahead of your hands, and breathe steadily.
- Hold for as long as you can keep that straight line, then lower your knees to rest. Build up the time gradually.
Common mistakes
- Letting the hips sag toward the floor, which arches and strains the lower back.
- Piking the hips up high, which takes the work off the abs.
- Placing the elbows far in front of the shoulders.
- Holding your breath instead of breathing steadily.
- Dropping the head or looking straight ahead, which cranks the neck.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
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