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Core and abs · Strengthening

Forearm Plank in Prone Position

Forearm plank in prone position, 3 sets, hold for 45 seconds

Illustration of the Forearm Plank in Prone Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 45 seconds

Rest: 60 seconds between sets

Description: Get into the forearm plank position, with your elbows directly under your shoulders, legs extended, and feet together. Keep your body straight from head to heels, and engage your abdominal muscles. Look down to keep your cervical spine in line with your thoracic and lumbar spine.

Tips: Avoid letting your lower back sag or lifting your glutes too high. Breathe calmly and regularly throughout the exercise.

Progression: If you can easily hold for 45 seconds, increase the duration in increments of 10 seconds.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat
Starting position
Forearm plank on forearms
Clinical goal
Strengthening of abdominal muscles and core stabilization
Also known as
Forearm Plank, Plank on Forearms, Front Plank

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.