The forearm plank is an anti-extension core exercise: the job is to stop your hips from sagging, not to move. Holding it trains the deep abdominals and glutes to keep the spine stable — the same bracing that squats, deadlifts and overhead presses depend on.
Primary muscles
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
3–4 holds of 20–45 seconds with a maximal brace. Once 60 seconds is easy, make it harder rather than longer: lift one arm or leg, or add a weight plate on your back.
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