Forearm Plank
A simple isometric hold to build core stability with no equipment.
By LIVYVIO Editorial Team· Updated Sep 23, 2026
Beginner
The forearm plank is a beginner-friendly isometric hold that builds core stability.
Primary muscles: coreSecondary muscles: shoulders, glutesEquipment: bodyweightMovement: IsometricSuggested sets & reps: 3 holds of 20-40 seconds
How to do it
- 1.Rest on your forearms with elbows under your shoulders and legs extended behind you.
- 2.Set your feet about hip-width apart and lift your hips so your body forms a straight line.
- 3.Gently brace your core and breathe steadily.
- 4.Hold for the suggested time, then rest.
Common mistakes
- •Letting the hips sag toward the floor.
- •Piking the hips too high.
- •Holding your breath instead of breathing steadily.
Coaching tips
- •Start with shorter holds and add time as it gets easier.
- •Drop to your knees to make it more accessible.
Safety note
Stop if you feel lower-back discomfort and shorten the hold. Progress gradually.
Alternatives
- •Knee plank
- •Wall plank
Health disclaimer: This is educational content, not medical advice. Consult a qualified professional for personal guidance.