Plank (Forearm)

How to do it

1. Kneel down and place the forearms on the floor with the elbows stacked directly under the shoulders, hands clasped or flat.
2. Step the feet back one at a time into a straight line from head to heels, resting on the toes.
3. Brace the core hard and squeeze the glutes, pressing the forearms and fists into the floor to engage the forearm flexors.
4. Keep the neck neutral by looking at a fixed spot on the floor just ahead of the hands.
5. Breathe steadily into the brace, resisting any sagging in the lower back or piking up at the hips.
6. Hold for the prescribed time then lower the knees to release; letting the hips drop below shoulder height is the most common fault to correct.

Muscles worked

Related Core exercises