Core · No equipment
Forearm Plank
The Forearm Plank is a core exercise for the abs, done with just your body weight.
The animated figure highlights the muscles worked.
How to do it
- Elbows under shoulders
- Squeeze glutes and abs, hips level
- Breathe steadily
Sets and reps
How the 16 BindTrue programs that use it dose the Forearm Plank:
- Sets
- 2–3
- Reps
- 20–60 s
- Rest
- 45 s to 60 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Conditioning: 3 × 45 s · 5 days a week
- Action Heroine Athletic: 3 × 45 s · 4 days a week
- Lean & Shredded Lower A: 3 × 45 s · 5 days a week
- Swimsuit Model Full body: 3 × 30–45 s · 4 days a week
- Cover Model Pull: 3 × 45 s · 5 days a week
- 6-Week Fresh Start Full Body B: 3 × 20–40 s · 3 days a week
- Heavy-Duty Kickstart Full Body B: 2 × 20–40 s · 3 days a week
- Anywhere Full Body Full Body B: 3 × 30–45 s · 3 days a week
- Golden-Era Split Chest & back: 3 × 30–60 s · 6 days a week
- Push Pull Legs Legs A: 3 × 30–60 s · 6 days a week
- Push Pull Legs · 3 Days Legs: 3 × 30–45 s · 3 days a week
- Full Body 3×/Week Full body A: 3 × 30–45 s · 3 days a week
- Upper/Lower 4-Day Lower A: 3 × 30–60 s · 4 days a week
- Beginner Strength 12 Weeks Day A: 3 × 20–40 s · 3 days a week
- Fat Loss + Muscle Lower A: 3 × 30–45 s · 4 days a week
- Glutes & Tone Upper: 3 × 30–45 s · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.