Exercise guide
Forward Arms Plank
- Intermediate
- Compound
- Timed hold
- Lower arms
- Shoulders
- Upper arms
- Waist
The Forward Arms Plank increases the lever length of a traditional plank, placing significantly higher demand on the rectus abdominis and lats for stability. This variation forces the core to work harder to prevent the lower back from arching under the increased mechanical disadvantage.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Start in a standard forearm plank position with your weight on your toes and forearms.
- Walk your elbows forward so they are positioned several inches in front of your shoulders.
- Set your feet hip-width apart and ensure your body forms a straight line from head to heels.
How to do it
- Brace your core and squeeze your glutes intensely to lock your pelvis in a neutral position.
- Hold the position while maintaining a steady, controlled breathing pattern, inhaling through the nose and exhaling through the mouth.
- Actively pull your elbows toward your feet without actually moving them to engage your lats and increase core tension.
Form checklist
- Do not let your lower back sag or your hips rise toward the ceiling.
- Keep your gaze fixed on the floor between your forearms to maintain a neutral neck.
- Ensure your elbows remain forward of your shoulders throughout the entire duration of the hold.
- Keep your shoulder blades spread apart (protracted) rather than letting them collapse together.
Pro tips
- Focus on a posterior pelvic tilt by tucking your tailbone under to maximize tension in the lower abdominals.
- The further forward your arms go, the harder the core must work; find the furthest point where you can still maintain a flat lower back.
Make it harder
- Lift one foot slightly off the ground to add a rotational stability challenge to the obliques.
- Perform the exercise with your forearms on an unstable surface like a medicine ball or suspension trainer.
Frequently asked
- What muscles does the forward arms plank work?
- The forward arms plank primarily targets the abs, erector spinae, and obliques, and also works the deltoids, glutes, quadriceps, and serratus anterior as secondary muscles.
- What equipment do you need for the forward arms plank?
- The forward arms plank requires no equipment — just your body weight.
- Is the forward arms plank good for beginners?
- The forward arms plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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