Forearm Plank
Forearm plank is a foundational isometric yoga and fitness posture that targets the abdominal muscles and core stabilizers. It involves holding a rigid body position supported by the forearms and toes, building endurance in the core, shoulders, and glutes.
How to do it
- Begin face down on your mat, then place your forearms on the floor with elbows directly under your shoulders.
- Interlace your fingers or keep your hands flat and parallel.
- Tuck your toes under and lift your body off the floor, forming a straight line from head to heels.
- Engage your core by pulling your navel toward your spine and squeeze your glutes.
- Hold the position for 30-60 seconds, breathing steadily, then lower your knees to the mat.
Form cues
- Keep your elbows directly under your shoulders
- Pull your navel toward your spine
- Squeeze your glutes to stabilize your hips
- Maintain a straight line from head to heels
- Keep your neck neutral by looking at your hands
Breathing: Maintain steady, rhythmic breathing throughout the hold; avoid holding your breath to keep your core engaged and muscles oxygenated.
Common mistakes
- Sinking the lower back: puts unnecessary stress on the spine
- Lifting hips too high: shifts the load away from the core
- Dropping the head: strains the neck muscles
- Holding your breath: decreases core stability and increases blood pressure
Muscles worked
Primary: abs. Secondary: shoulders, lower back, glutes.
Suggested sets & reps
Get fitter
3 sets x 30-60 seconds, rest 60 s
Lose weight
3 sets x 30-45 seconds, rest 45 s
Build muscle
3-4 sets x 45-60 seconds, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back or shoulders, ease off and rest.
- If you have a history of back or shoulder injuries, check with a professional before starting this exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel it in my lower back instead of my abs?
This usually happens when your hips sag. Try tucking your tailbone under and squeezing your glutes harder to protect your back.
How often should I do planks?
Planks are safe to perform 3-4 times per week as part of your regular strength routine.
What should I do if my shoulders start to burn?
Shoulder fatigue is normal, but if you feel sharp pain, stop immediately and rest. Ensure you are pushing through your forearms, not just hanging on your joints.