The Forearms Plank is one of the foundational exercises for developing core stability and represents one of the clearest examples of an anti-extension exercise. During the hold, the anterior trunk musculature contracts isometrically to prevent the lumbar spine from extending under the influence of gravity, helping maintain a neutral spinal position. The exercise primarily targets the transverse abdominis, rectus abdominis, obliques, glutes and spinal stabilizers while simultaneously challenging the shoulders and scapular musculature. Because of its ability to teach proper trunk bracing, the Forearms Plank is widely used in athletic development, injury-prevention programs and as a foundation for more advanced exercises that require high levels of core stability.
Core Anti-Extension
Forearms plank
Maintain a straight line from head to heels. Position the elbows directly under the shoulders. Brace the core and glutes before starting. Actively pull the elbows toward the feet without moving. Keep the pelvis in a neutral position. Breathe steadily while maintaining trunk tension. Push the forearms firmly into the floor. Maintain a neutral neck position.
Allowing the lower back to sag. Raising the hips excessively. Holding the breath. Losing abdominal tension. Allowing the shoulders to collapse. Extending the neck excessively. Holding the position too long and sacrificing technique.
Quadruped Brace - Kneeling Forearms Plank - Forearms Plank - Hardstyle Plank - Body Saw Plank - Plank with Reach - Long Lever Plank
Supine Brace - Dead Bug Hold - Incline Forearms Plank - Kneeling Forearms Plank