Forearm Side Plank

Technique

How to perform Forearm Side Plank

1. Lie on your right side with your legs extended, feet stacked, and your right elbow directly under your shoulder, forearm perpendicular to your body.
2. Engage your core and squeeze your glutes, then exhale as you lift your hips off the floor until your body forms a straight line from head to heels.
3. Keep your neck neutral and shoulders stacked.
4. Press firmly through your forearm and the edge of your lower foot, maintaining a strong connection to the floor while avoiding any forward or backward rotation of the hips.
5. Hold this side-bridge position, breathing steadily and keeping your ribs drawn in and hips elevated to maximize oblique engagement.
6. Inhale as you lower your hips back to the floor under control to return to the starting position.
7. Repeat for the prescribed repetitions or hold for the prescribed time, then switch sides and perform the same sequence on the opposite side.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.