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Forearm Plank: Technique, Muscles and Swaps

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Equipment
Bodyweight
Muscle group
Core
Main muscles
transversus abdominis, rectus abdominis
Also working
gluteus maximus, shoulders
Mechanics
Isometric
Pattern
Anti-extension
Level
Beginner

The forearm plank is a beginner bodyweight exercise that builds core stability. It is an isometric anti-extension movement, meaning you hold a static position while resisting gravity's pull to arch your lower back. This forces your midsection to work hard to keep your spine neutral.

This exercise primarily targets the transversus abdominis and rectus abdominis. It also recruits your gluteus maximus and shoulders as supporting muscles to maintain a straight, rigid line from your head to your heels. Mastering this movement builds a solid foundation for heavier lifts.

How to do it

Lie face down on the floor with your forearms resting flat on the ground and your elbows positioned directly beneath your shoulders.

  1. Plant your toes into the floor and press down through your forearms.
  2. Lift your hips and torso off the ground to form a straight line from your head to your heels.
  3. Squeeze your glutes and brace your core as if preparing to take a punch to the stomach.
  4. Keep your neck neutral by looking at the floor slightly ahead of your hands.
  5. Hold this rigid position while breathing steadily for the target duration.

Sets, reps and load

Start with 3 sets of 20 to 30 second holds, resting for 45 to 60 seconds between sets. As your core strength improves, gradually increase the hold time up to 60 seconds per set.

Once you can hold a strict bodyweight plank for 60 seconds, make the exercise harder by placing a weight plate on your lower back.

Common mistakes

  • Sagging hips. Squeeze your glutes and brace your core to pull your hips up into a straight line.
  • Piking the hips. Lower your hips until your body forms a straight line from your shoulders to your heels.
  • Dropping the head. Keep your neck neutral by staring at the floor just past your fingertips.
  • Holding your breath. Take slow, controlled breaths into your stomach while maintaining full core tension.

Make it easier or harder

Easier

  • Knee plank
  • Incline plank with your forearms on a bench

Harder

  • Weighted forearm plank with a plate on your back
  • Long-lever plank with your elbows positioned further forward

Swaps and related core exercises

Same muscle group with different equipment:

More bodyweight options:

Browse all bodyweight exercises or every core exercise.

When to see a doctor or physio

  • Sharp pain in your lower back.
  • Pinching sensations in your shoulder joints.
  • Numbness or tingling traveling down your legs.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.