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The Better Me

Exercise atlas

Bodyweight exercise

Forearm plank

Hold a straight body position while resisting spinal extension. Hold the body in a straight line while supported on the forearms and toes.

Open in atlas
Movement
Anti-extension
Difficulty
Beginner
Mechanics
Compound
Posture
Floor

Muscles involved

Equipment and setup

Required: Floor space.

  • Place the elbows below the shoulders.
  • Extend the legs and brace the glutes.

How to perform the movement

  1. Lift the body into a straight line.
  2. Maintain steady breathing.
  3. End the hold before posture changes.

Technique cues

  • Keep the ribs down.
  • Push the floor away.

Interactive preview

Movement guide

Rest position preview for Forearm plank

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