Back & Forearm Rock Plank
Turn a static plank into a dynamic core burner. This rhythmic rocking motion intensifies shoulder stability and abdominal tension for a stronger, more resilient midsection.
The Back & Forearm Rock Plank mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Back & Forearm Rock Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Quads (quadriceps femoris)
How to do the Back & Forearm Rock Plank
Setup
Begin in a forearm plank position on the mat.
Ensure your elbows are directly under your shoulders, forearms parallel to each other, hands either clasped or palms facing down.
Maintain a straight line from your head to your heels, engaging your core, glutes, and shoulders to keep your body stable.
Movement
From the starting plank position, push through your toes to shift your entire body slightly forward, so your shoulders move past your elbows.
Pause for a moment while maintaining a rigid core.
Carefully push back through your heels to return to the neutral plank position, or slightly further back to increase the challenge.
Continue to rock smoothly forward and backward, keeping the hips at a steady, fixed height throughout the movement.
Tips for Success
Keep your abs braced tightly throughout the entire movement.
Prevent your lower back from arching as you move.
Focus on the controlled tension in your core rather than the speed of the motion.
Back & Forearm Rock Plank FAQs
What muscles does the Back & Forearm Rock Plank work?
The Back & Forearm Rock Plank mainly works the core, with help from the quads. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Back & Forearm Rock Plank?
None. The Back & Forearm Rock Plank is a bodyweight exercise, so you can do it anywhere.
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