Exercise · core / bracing
Plank (forearm)
Plank (forearm) is a beginner-friendly core / bracing movement that trains abs, deep_core, done with no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 20–60 reps, tempo hold.
The most common mistake is hips too high or sagging, breath held. If no equipment or the movement itself doesn't suit you, Dead bug or Bird dog or Side plank cover the same pattern. It's usually held back for shoulder, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Elbows under shoulders, body in a straight line | कोहनी कंधों के नीचे, शरीर एक लाइन में |
| 2 | Squeeze glutes and tuck the ribs; do not sag | ग्लूट्स दबाओ, पसलियाँ अंदर, कूल्हे न लटकें |
| 3 | Breathe normally; stop when form breaks | सांस मत रोको, फॉर्म बिगड़े तो रुको |
Equipment & who it fits
Needs no equipment, rated beginner, held back for shoulder, pregnancy issues. Search "plank form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Plank (forearm) work?
- Plank (forearm) primarily trains abs, deep_core, using a core / bracing pattern with no equipment.
- What's the most common mistake with Plank (forearm)?
- Hips too high or sagging, breath held
- What can I do instead of Plank (forearm)?
- The closest substitutes in this database are dead bug, bird dog, side plank, which train the same pattern with different equipment.