Exercise/Body/Strength/Forearm Plank

• Forearm Plank

  • Practice holding a stable trunk position while supported on the forearms and toes.

  • Setup

    • Place the elbows beneath the shoulders and extend the legs with toes on the floor. Brace the abdomen and lift into a steady line from head to heels while continuing to breathe.

  • Practice

    • End the hold if the hips sag, rise, or the shoulders shrug. Shorter holds or an elevated support can make a stable position easier to maintain.

  • Dose and Progression

    • Begin with two holds of 20–30 seconds. End a hold when the position changes; add time only while position and breathing remain steady.

  • Cues and Variations

    • Increase the hold only while position and breathing remain steady. A longer hold with a sagging lower back is a different task from a controlled plank.

  • Sources

    • Sources: ACE's front plank technique and ACE's bodyweight programming examples.