Abs
Forearm Plank
The Forearm Plank is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 26%, lower abs 24% and obliques 20%.
Also known as: low plank
How to do it
- Kneel on a mat and place your forearms on the floor with elbows under the shoulders.
- Step the feet back one at a time until the body is straight from head to heels.
- Brace the abs, squeeze the glutes and keep the hips level with the shoulders.
- Hold for 20 to 60 seconds, breathing slowly and steadily.
- Lower the knees to the mat to finish.
Tips
- Pull the elbows gently toward the toes to switch the abs on harder.
- Keep the neck long, eyes on the floor.
Common mistakes
- Letting the hips sag toward the floor.
- Piking the hips high to rest.
- Holding the breath.
Muscles worked by the Forearm Plank
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.
Forearm Plank alternatives
Same equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Forearm Plank work?
Mainly the upper abs and lower abs. The obliques assist.
Is the Forearm Plank good for beginners?
Yes. The Forearm Plank is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Forearm Plank?
For example the Plank, RKC Plank and Bear Crawl. They train mostly the same muscles.
How do you make the Forearm Plank harder?
Add weight or reps, or move on to the Hollow Body Hold and V-Up Hold.
Sources
- McGill 2010, Strength Cond J 32(3):33-46 (core training)
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