Kneeling Forearm Plank

Core, AbsBodyweight

A static core hold performed on your forearms and knees. Builds trunk stability and teaches you to maintain a neutral spine.

How to do it

1Get down on your mat, set your forearms parallel to each other, and rest your knees on the floor.

2Stack your elbows directly under your shoulders with your feet slightly apart.

3Brace your abs to form a straight line from your head to your knees without arching your lower back.

4Hold this position for the target time, distributing your weight evenly between forearms and knees.

Common mistakes

Arching your lower back, putting unwanted stress on your spinal discs.

Piking your hips too high, removing tension from your abs.

Tensing your neck and shrugging your shoulders into your ears, overworking your upper traps.

Breathing

Breathe steadily and deeply throughout the entire hold—never hold your breath.

Make it harder or easier

To simplify, slide your knees closer to your elbows.

To progress, advance to a classic plank on your toes.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.