Which muscles does the forearm plank work?

The forearm plank mainly works your abs. It also involves your shoulders.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the forearm plank in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Forearm Plank: how to do it and muscles worked

The forearm plank mainly works your abs, with help from your shoulders. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Shoulders

How to do the forearm plank

1
Lie face down, then place your forearms on the floor with your elbows directly under your shoulders. Rise up onto your toes so your body forms a straight line.
2
Squeeze your abs, glutes and thighs, and press your forearms into the floor so your shoulders stay away from your ears. Keep your head in line with your spine.
3
Hold for 20 to 60 seconds, breathing slowly and steadily. End the set once your hips start to sag or pike.

Form tip: Do not hold your breath or let your lower back dip. Tuck your tailbone slightly to keep your core working.

Common questions

Which muscles does the forearm plank work?: The forearm plank mainly works your abs. It also involves your shoulders.
What equipment do I need for the forearm plank?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the forearm plank in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.