Exercise guide
Plank Forearms Walk
- Intermediate
- Compound
- Timed hold
- Lower arms
- Shoulders
- Upper arms
- Waist
The Plank Forearm Walk is a dynamic core stability exercise that builds shoulder strength and anti-rotational core power by transitioning between forearm and high plank positions. It effectively targets the rectus abdominis and obliques while demanding significant stabilization from the deltoids and glutes.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a forearm plank position with elbows directly under your shoulders and forearms parallel.
- Position your feet hip-width apart and engage your glutes to create a straight line from head to heels.
- Maintain a neutral spine with your gaze fixed on the floor between your forearms.
How to do it
- Place your right hand on the floor exactly where your right elbow was and push up, followed immediately by the left hand to reach a high plank position.
- Lower back down to the right forearm, then the left forearm, returning to the starting position.
- Exhale forcefully as you push up into the high plank and inhale as you control the descent back to your forearms.
- Alternate the leading arm for each repetition to ensure symmetrical muscle engagement.
Form checklist
- Keep your hips as level as possible, resisting the urge to rock side-to-side during transitions.
- Ensure your hands are placed directly under your shoulders when in the high plank position.
- Maintain a tight core to prevent the lower back from sagging or the hips from hiking upward.
- Keep your neck neutral by looking at the floor, not at your feet.
Pro tips
- Focus on the 'anti-rotation' aspect; the slower and more controlled the movement, the harder your obliques have to work to stabilize the pelvis.
- Squeeze your glutes throughout the entire set to provide a stable anchor for your lower back.
Make it harder
- Narrow your foot stance to decrease your base of support, significantly increasing the stability challenge.
- Add a push-up at the top of the high plank phase before returning to your forearms.
Frequently asked
- What muscles does the plank forearms walk work?
- The plank forearms walk primarily targets the abs, deltoids, and obliques, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the plank forearms walk?
- The plank forearms walk requires no equipment — just your body weight.
- Is the plank forearms walk good for beginners?
- The plank forearms walk is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.