Forearm Side Plank

Technique

How to perform Forearm Side Plank

1. Lie on one side with your legs straight and feet stacked, placing the lower elbow directly under your shoulder.
2. Rest the forearm on the floor and lift your hips until your head, trunk and legs form one straight line.
3. Keep your shoulders and hips stacked rather than rolling forward or backward.
4. Maintain support through the forearm and the side of the lower foot, keeping your hips from sagging.
5. Hold the position while breathing steadily; do not repeatedly lower and lift the hips.
6. Lower to the floor under control when the hold ends, then switch sides.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique, Gluteus Medius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.