Forearm plank

Hold the trunk steady while supported on forearms and toes.

Trunk control family

Forearm plank

Standard option

Choose a variation

These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

Hold the trunk steady while supported on forearms and toes.

DemandMedium

Equipment requiredBodyweight + Floor space

Muscle focusAbs · Shoulders · Glutes

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Place forearms on the floor with elbows under the shoulders and extend the legs onto the toes.
Lift into a long head-to-heel line, keeping the waist from sagging.
Breathe normally, then lower the knees and rest before form deteriorates.

Form cues

Keep the neck in line.
Quality matters more than hold duration.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

NASM · Plank ↗
Free Exercise DB · alias and muscle metadata ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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