Smart Workout Diary

Forearm Plank

The forearm plank is an isometric core exercise performed by holding a straight-body position supported on the forearms and toes. It primarily trains the abdominal muscles while challenging the shoulders, glutes, and back to stabilize the body. It supports core endurance, posture, and whole-body bracing control.

Demonstration

Forearm Plank — demonstration 1
Forearm Plank — demonstration 2

Instructions

  1. Set up on the floor with your elbows directly beneath your shoulders and your forearms parallel, palms resting on the floor.
  2. Step or extend both legs behind you and support yourself on the balls of your feet. Keep your feet about hip-width apart for a stable base.
  3. Create a straight line from your head through your hips to your heels. Gently tuck your pelvis, squeeze your glutes, and brace your abdominals.
  4. Hold the position while looking down between your hands and keeping your neck neutral. Press the floor away through your forearms without shrugging your shoulders.
  5. Breathe steadily throughout the hold. End the set when you can no longer maintain a level pelvis and a straight body line.
Muscle Group
Abs
Type
Calisthenics
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize alignment: do not let your hips sag toward the floor or lift high into the air.
  2. Use active tension: squeeze the glutes and gently draw the ribs toward the pelvis rather than relying on the shoulders alone.
  3. Build time gradually: choose a hold length that allows consistent form, then increase it slowly over time.
  4. Keep breathing: avoid holding your breath; use slow, controlled breaths to maintain bracing.
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