Single-Arm Forearm Plank

Abs, Obliques, ShouldersBodyweight

A single-arm variation of the forearm plank that hits the rectus abdominis, obliques, and shoulders. It requires strong anti-rotation control and solid balance.

How to do it

1Set up in a forearm plank with your elbows directly under your shoulders.

2Place your feet slightly wider than normal for a solid base of support.

3Brace your core and carefully lift one forearm off the floor, placing it against your chest or lower back.

4Keep your body square to the floor without letting your hips sag or rotate.

5Hold for the required time, then switch arms.

Common mistakes

Twisting your hips and chest toward the lifted arm, unloading the core.

Sagging through the lower back from a relaxed stomach.

Piking your hips too high into the air, taking tension off the abs.

Breathing

Breathe steadily and evenly throughout the hold.

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.