Forearm Plank

Explore forearm plank in 3D. Focus: Rectus abdominis, Obliques, Gluteus maximus.

Bodyweight · Mat

Setup

Support on forearms and toes, elbows under shoulders. Brace the abdomen and glutes; breathe naturally.

Exercise guide

1. Controlled hold

   Keep shoulders, hips and ankles aligned; brace the abdomen and breathe naturally.

2. Settle and stabilize

   Pause briefly and keep the body stable.

3. Controlled hold

   Keep shoulders, hips and ankles aligned; brace the abdomen and breathe naturally.

4. Settle and stabilize

   Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid arching the lower back, flaring the ribs, holding the breath or moving too quickly.

Colors show roles, not measured activation; white areas may also stabilize.