Plank: How-to, Benefits & Variations
The forearm plank holds your body straight on forearms and toes. Builds core endurance without wrist strain. Hold for 20-60 seconds.
Plank: How-to, Benefits & Variations
If your wrists ache during planks, drop to your forearms. Same exercise, same demand on your core, zero wrist strain. The forearm plank is the version physical therapists recommend and the version most trainers hold the longest. Your core, shoulders, and glutes stabilize your entire body against gravity while your forearms take the ground pressure that your wrists cannot handle. It is the workhorse of core training.
Full Body Hiit 1
Aylar Fetrati
How to Do Forearm Plank
Set up in the starting position for plank. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Mish Naidoo cues: "Drop down to those forearms, shoulders over the elbows, and we're just going to rotate our hips side to side."
Complete the full range of motion. "elbows and our shoulders are in the same line, and you're gonna lift between your shoulder blades"
Return to the starting position with control. check you're lifted through the shoulder blades
Linda Chambers adds: "We're gonna drop inside and outside of the foot to the floor, come back up on the toes."
Muscles Worked
Primary
Core
Primary mover during the plank.
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The plank directly supports this by targeting Core.
Coach's Tips
"Drop down to those forearms, shoulders over the elbows, and we're just going to rotate our hips side to side." - Mish Naidoo
Mish Naidoo
"elbows and our shoulders are in the same line, and you're gonna lift between your shoulder blades" - Lianna Brice
Lianna Brice
"We're gonna drop inside and outside of the foot to the floor, come back up on the toes." - Linda Chambers
Linda Chambers
"check you're lifted through the shoulder blades" - Lianna Brice
Lianna Brice
"Ideally, we can be up on the toes. If that's too much for you, you can do this from the knees." - Linda Chambers
Linda Chambers
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The plank loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Forearm Plank Hip Dips
mediumForearm Plank Setup & Hold
mediumForearm Plank Series
highForearm Plank Rainbows
highForearm Plank Hip Lifts (Pikes)
highForearm Plank Knee to Elbow
highBenefits
Builds core strength
The plank targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The plank directly addresses this.
Requires minimal equipment
No equipment needed. You can do the plank at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the plank with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Lianna Brice warns: "check you're lifted through the shoulder blades"
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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