Forearm plank — Form
form
Body Workouts

Core

Forearm plank

Suggested start: 2–3 sets · 20–30 sec hold · rest 15–30 sec between sets

Timed hold
Hold positionBodyweight
Side view of a forearm plank, elbows beneath shoulders and body in a long line, with visible abdominals and obliques highlighted red.
Visible abdominals & obliques

Practice holding a strong, steady position. Your core works to keep your trunk aligned while you breathe normally.

How to do it

  1. Place your forearms

    Set your elbows beneath your shoulders and your forearms on the floor.

  2. Extend your legs

    Step your feet back to balance on your toes, roughly hip-width apart.

  3. Hold your alignment

    Brace your middle and keep your head, hips, and heels in one long line.

  4. Breathe, then release

    Keep breathing throughout. Lower your knees to finish the hold with control.

Find your form

Keep in mind

  • Look down to keep your neck relaxed.
  • Choose a steady position over a longer hold.

Watch out for

  • Sagging through your lower back or pushing your hips high.
  • Holding your breath or moving your elbows away from your shoulders.

Movement references

NASM · Plank (opens in a new tab)