Forearm Plank with Arm Behind-Back Float
Take your core stability to the next level. This advanced plank variation challenges your balance and anti-rotational strength by forcing you to maintain a level torso on only three points of support.
The Forearm Plank with Arm Behind-Back Float mainly works the core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Forearm Plank with Arm Behind-Back Float Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Glutes (gluteus maximus)
How to do the Forearm Plank with Arm Behind-Back Float
Setup
Begin in a forearm plank position on a mat, with your elbows aligned under your shoulders and your body in a straight line from head to heels.
Keep your feet shoulder-width apart for a stable base.
Movement
Engage your core muscles firmly, pulling your navel toward your spine to stabilize your hips.
While keeping your hips level and avoiding rotation, lift one forearm off the ground.
Actively reach that hand behind your lower back, pausing briefly with your hand resting near your lumbar region.
Carefully place that hand back onto the ground into the starting position while maintaining tension in your abs.
Repeat the movement on the opposite side, continuing to alternate while strictly minimizing any swaying of the torso.
Tips for Success
Minimize Rotation: The goal is to keep the hips and shoulders completely parallel to the floor throughout the entire movement.
Control: Perform the movement slowly rather than using momentum.
Breath: Focus on steady breathing throughout the exercise.
Forearm Plank with Arm Behind-Back Float FAQs
What muscles does the Forearm Plank with Arm Behind-Back Float work?
The Forearm Plank with Arm Behind-Back Float mainly works the core, with help from the glutes & hips. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Forearm Plank with Arm Behind-Back Float?
None. The Forearm Plank with Arm Behind-Back Float is a bodyweight exercise, so you can do it anywhere.
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