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Exercises

Forearm Front Plank

strengthencoreintermediateisometricfront-splitsCore / pelvic control

Content last reviewed: 2026-07-18

3 × 25s

The posture scan does not measure thoracic kyphosis, lordosis, or flat-back posture directly. This exercise may still help mobility and strength that support overall alignment — it is wellness education, not a diagnosis.

Forearm Front Plank — start/setup and end/loaded positions
Left: start / setup position. Right: end / loaded position.

How to do it

  1. Lie face down on the floor, resting on your forearms with your elbows directly under your shoulders.
  2. Tuck your toes under and lift your body off the floor, forming a straight line from head to heels.
  3. Gently brace the abdominals and glutes while keeping the head aligned with the spine and the pelvis comfortable.
  4. Push the floor away through the forearms without excessively rounding between the shoulders.
  5. Hold while taking steady, controlled breaths and stop before alignment or breathing deteriorates.

Form cues

  • Use a knees-down plank or place the forearms on an elevated surface as a regression.
  • Create even full-body tension without holding your breath.
  • Stop for shoulder, lower-back or neck pain.

Muscles worked

rectus abdominis — anatomical illustration
rectus abdominisAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.
core stabilizers — anatomical illustration
core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.
gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
quadriceps — anatomical illustration
quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
serratus anterior — anatomical illustration
serratus anteriorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: rectus abdominis, core stabilizers, gluteus maximus, quadriceps, serratus anterior, scapular stabilizers

Part of a program

Part of Lower-Body Posture Reset

This exercise is one move. Lower-Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.

  • Sequenced & dosed — the right exercises, in the right order, at the right volume.
  • Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
  • Personalized — built around the specific limiter actually holding you back.
  • Tracks your progress — see what's working and adjust over time.

Week 1: 3 sessions · ~15 min each

See the program →

Free · a quick assessment finds your starting point

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