How to do a Forearm Plank
- Set your forearms on the floor with elbows stacked directly under your shoulders.
- Extend both legs behind you and rise onto your toes.
- Brace your abs and squeeze your glutes so hips, shoulders, and heels form one line.
- Keep your neck long and gaze at the floor, breathing steadily throughout.
- Hold for the interval without letting your hips drop or pike upward.
Keep in mind
- Set the elbows under the shoulders and press the forearms down into the floor.
- Squeeze the glutes — that is what stops the hips from sagging.
- Tuck the ribs down so the lower back stays long.
- Look at the floor a hand's length ahead so the neck stays neutral.
Common mistakes
- The hips sagging toward the floor — end the hold there; a broken plank trains nothing.
- The hips riding high in a pike, which makes it easy — bring them down into line.
- Holding your breath — a plank you cannot breathe in is too hard for today.
Breathing
Breathe shallow and steady through the whole hold; never hold your breath.
Take care
If you feel it in your lower back rather than your abs, drop to your knees and hold from there instead.
Easier and harder
Similar exercises