Exercise guide
Training Level
- Intermediate
- Compound
- Timed hold
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
The Forearm Plank (Training Level) is a foundational isometric core exercise that builds total-body stability and endurance. It forces the core to resist spinal extension while engaging the legs, glutes, and shoulders to maintain a rigid, neutral posture.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie face down on the floor with your forearms flat, elbows positioned directly underneath your shoulders.
- Extend your legs straight back with your feet hip-width apart and toes tucked.
- Clasp your hands together or keep your forearms parallel to each other, maintaining a neutral neck by looking at the floor.
How to do it
- Exhale as you lift your knees and torso off the ground, creating a straight line from your head to your heels.
- Engage your core by pulling your navel toward your spine and squeezing your glutes firmly.
- Maintain a steady, shallow breathing pattern while holding the position for the target duration.
- Lower your knees back to the floor with control to finish the set.
Form checklist
- Do not let your hips sag toward the floor or pike them too high in the air.
- Push actively through your elbows to prevent your shoulder blades from collapsing together.
- Keep your head in line with your spine; avoid looking up or dropping your chin to your chest.
- Ensure your weight is distributed evenly between your forearms and toes.
Pro tips
- To maximize tension, try to 'pull' your elbows toward your toes without actually moving them; this creates an intense abdominal contraction.
- Focus on a posterior pelvic tilt—tucking your tailbone slightly—to better isolate the lower abs and protect the lumbar spine.
Make it harder
- Lift one leg slightly off the floor to create instability and increase the demand on your obliques.
- Walk your elbows 2-3 inches further forward to increase the lever length, making the core work significantly harder.
Frequently asked
- What muscles does the training level work?
- The training level primarily targets the calves and hamstrings, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the training level?
- The training level requires no equipment — just your body weight.
- Is the training level good for beginners?
- The training level is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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