Forearm Rotation Plank
Fire up your core and obliques with this dynamic plank variation. Rotate from center to side to improve stability, balance, and total-body control in one fluid movement.
The Forearm Rotation Plank mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Forearm Rotation Plank Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
How to do the Forearm Rotation Plank
Setup
Begin in a standard forearm plank position, with your forearms on the floor, elbows aligned under your shoulders, and your body in a straight line from head to heels.
Movement
Initiate the movement by rotating your hips and torso to one side, pivoting your feet as you transition into a side plank.
Reach your top arm up toward the ceiling to emphasize the rotation.
Carefully return to the center forearm plank position with control.
Immediately rotate to the opposite side, maintaining a strong, engaged core throughout the entire transition.
Form Tips
Keep your core tight the entire time; do not let your lower back sag.
Move slowly to focus on control and stability rather than speed.
Ensure your elbow stays directly beneath your shoulder on the stationary side during the side plank phase.
Forearm Rotation Plank FAQs
What muscles does the Forearm Rotation Plank work?
The Forearm Rotation Plank mainly works the core, with help from the lower back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Forearm Rotation Plank?
None. The Forearm Rotation Plank is a bodyweight exercise, so you can do it anywhere.
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