Forearm Plank

Getting the position right

• Elbows directly under the shoulders, forearms parallel or hands lightly clasped
• Press the forearms into the floor so the upper back stays broad, not sunk
• Tuck the tailbone slightly and squeeze the glutes to stop the lower back sagging
• Head in line with the spine, gaze just in front of the hands
• Heels reaching back, body in one long line from head to heels

How long to hold

Start with 10 to 20 seconds, or 3 to 5 breaths, and rest. Build towards 30 to 60 seconds over time. There is little extra benefit in very long holds; several sets with good form are more useful than one long hold where the hips drop and the back strains. Breathe steadily throughout.

Forearm plank vs high plank

Both train the core. Forearm Plank removes the load from the wrists and puts the body closer to the floor, which most people find harder on the core and easier on the hands. High Plank, on straight arms, works the wrists and arms more and is the shape used in Sun Salutations. If the wrists are sore, the forearm version is the better choice.

Easier and harder versions

• Easier: lower the knees, keeping a straight line from head to knees
• Easier: place the forearms on a bench or wall to reduce the load
• Harder: lift one leg a few centimetres for a few breaths, then switch
• Harder: rock forwards and back slightly on the toes
• Dolphin Pose: walk the feet in and lift the hips to make an inverted V on the forearms