Core & Abs

Planks: Forearm Variation


  • Tones almost every muscle in the body.
  • Improves overall stability and strength.
  • Easy to modify or advance.

How to do Plank:

Starting Point: Get down on your forearms and knees. Your hands and forearms should be parallel to each other.

Movement: Press your hands and forearms into ground, extending your hips and knees until your legs are straight. Your body should form a straight line.

Return: Lower your knees to the ground, bracing your core. Relax your core.

Modification and Progression:

  • To simplify Plank, drop your knees to the ground, and/or perform planks on your wrists. 
  • To advance Plank, raise one arm overhead, keeping your elbow close to your ear. Lift your opposite leg off the ground, squeezing your glutes. Hold. Lower and repeat on other side.

Movement Tips:

  • Drive your forearms into the ground to elevate your upper back. Maintain a slight curve in your upper back.
  • Align your spine by looking forward or diagonally at a 45-degree angle.
  • Keep your hips elevated, as they have a tendency to sink.

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