Forearm Plank: how to do it right
In short: The front plank is an isometric isolation exercise that locks the abdominal wall, especially the upper part, at mid-range.
How to do it, step by step
- 1Place your elbows right under your shoulders, forearms on the floor, toes on the ground.
- 2Line up ankle, hip and shoulder on one line, pelvis neither arched nor piked.
- 3Pull your navel in, squeeze your glutes and quads to freeze the position.
- 4Push the floor away with your forearms to engage the upper rectus abdominis.
- 5Hold the position while breathing, with no collapsing and no gradual letting go.
The mistake to avoid
Don't let your hips drop toward the floor. Stay straight.
Other common mistakes
- Pelvis sagging and lower back arched: pull your navel in and tilt your pelvis slightly to re-tighten the core.
- Butt too high like a bridge: lower it to shoulder-hip-ankle alignment to reload the abs.
- Head dropped toward the floor: keep your neck in line with your back, eyes between your hands.
- Holding your breath until you shake: breathe calmly and stop as soon as your posture breaks down.
Muscles worked
- Main:
- Abs
The rectus abdominis, especially its upper portion, provides the anti-extension lock. The transverse abdominis compresses and stabilizes. The obliques limit rotation and side-to-side tilt. Your glutes and quads also help freeze the pelvis.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Elbows right under your shoulders, forearms on the floor, toes on the ground. Line up ankle, hip and shoulder. Pull your navel in, squeeze your glutes and thighs to freeze the position, and push the floor away with your forearms.
I don't feel anything, is that normal?
You should feel your abs tight the whole time, and your glutes. If you mostly feel your lower back, your pelvis is sagging: pull your navel in and tilt your pelvis back a little. One trick that changes everything: think of bringing your sternum closer to your pubic bone without moving.