Video: Forearm Plank Exercise

The forearm plank is a fundamental core exercise that targets multiple muscle groups simultaneously, making it an effective tool for strengthening your core, back, legs, and arms. It is a relatively simple exercise that can be performed at home without any equipment, making it accessible to everyone.

What is a Forearm Plank?

A forearm plank is a static exercise that involves holding your body in a straight line from head to toe while resting on your forearms and elbows. It is similar to a standard plank, but the forearms provide more stability and allow for longer holds.

How to Do a Forearm Plank

Step-by-Step Guide:

  1. Start in a push-up position with your hands shoulder-width apart and your fingers spread wide.

  2. Lower your forearms to the floor, keeping your elbows directly under your shoulders.

  3. Press your palms flat into the floor and spread your fingers wide.

  4. Engage your core muscles and lift your body off the floor, keeping your body in a straight line from head to toe.

  5. Hold for 30-60 seconds, or as long as you can maintain proper form.

  6. Breathe deeply and evenly throughout the hold.

Tips for Proper Form

  • Keep your head neutral, with your chin slightly tucked.

  • Avoid hunching your shoulders or letting your hips drop.

  • Keep your body in a straight line from head to toe.

  • Engage your core muscles throughout the hold.


If you find that the standard forearm plank is too challenging, you can try the following modifications:

  • Reduce the hold time: Start with shorter holds and gradually increase the time as you get stronger.

  • Use a yoga block: Place a yoga block under your forearms to reduce the strain on your wrists.

  • Do a forearm plank on your knees: This will take some of the pressure off your core.


There are many different variations of the forearm plank that you can try to target different muscle groups and challenge your core in new ways. Some popular variations include:

  • Side plank: This variation targets the obliques and side abs.

  • Reverse plank: This variation targets the hamstrings and glutes.

  • Plank with alternating leg raises: This variation adds an element of cardio to the plank.

Benefits of Forearm Planks

Forearm planks offer a wide range of benefits, including:

  • Increased core strength: The plank engages all of the muscles in your core, including your abdominals, obliques, and lower back. This helps to improve your posture, stability, and prevent injuries.

  • Improved back strength: The plank also strengthens the muscles in your back, which can help to relieve back pain and improve overall posture.

  • Increased leg strength: The plank engages the muscles in your legs, including your quads, hamstrings, and glutes. This can help to improve your running form, prevent injuries, and make everyday activities easier.

  • Improved arm strength: The plank also engages the muscles in your arms, including your shoulders, triceps, and biceps. This can help to improve your overall strength and endurance.


The forearm plank is a simple yet effective exercise that can help you strengthen your core, back, legs, and arms. It is a versatile exercise that can be modified to suit all fitness levels. By incorporating forearm planks into your workout routine, you can improve your overall strength, stability, and posture.

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