Body & Balance Studio

Forearm Front Plank

strengthencorefront-splitsintermediateCore / pelvic control

Content last reviewed: 2026-07-10

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. Squeeze your glutes and gently tuck your pelvis (posterior pelvic tilt) to keep your lower back from sagging.
  4. Brace your abdominals as if you are about to be punched in the stomach.
  5. Hold the position while taking shallow, controlled breaths.

Form cues

  • Do not let the lower back sag or arch
  • Squeeze the glutes and quads to create full-body tension
  • Push the floor away with your forearms so your chest doesn't sink

Dosage

3 × 45s

  • Frequency: 3–4×/week
  • Volume: 3 sets × 30–60 s holds.

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.

Strengthens: rectus abdominis, core stabilizers, gluteus maximus

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