Long-Lever Forearm Plank
Strengthen your core with the Long-Lever Forearm Plank! A challenging variation on the classic plank for serious ab work.
The Long-Lever Forearm Plank mainly works the core, with help from the lower back and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Long-Lever Forearm Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Long-Lever Forearm Plank Variations and Alternatives
How to do the Long-Lever Forearm Plank
Begin by lying face down on the floor or on a mat with your legs straight, toes curled under, and your elbows placed wider than shoulder-width apart.
Push your body off the floor, rising up onto your toes and resting on your elbows, which should be positioned directly beneath your shoulders.
Tighten your core by drawing your belly button towards your spine and squeezing your glutes to stabilize your entire body. Your body should form a straight line from your heels to your head.
Keep your neck neutral by gazing at a spot on the floor slightly ahead of your hands.
Hold this position for the desired amount of time while maintaining steady breathing and keeping your core engaged.
To exit the plank, lower your body back down to a lying position carefully and with control.
It's essential to avoid letting your hips sag or raise up too high, as this can take the tension away from your core muscles and potentially place undue strain on your lower back.
Long-Lever Forearm Plank FAQs
What muscles does the Long-Lever Forearm Plank work?
The Long-Lever Forearm Plank mainly works the core, with help from the lower back and glutes & hips. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Long-Lever Forearm Plank?
None. The Long-Lever Forearm Plank is a bodyweight exercise, so you can do it anywhere.
What are some Long-Lever Forearm Plank variations and alternatives?
Similar exercises include the Back Step Plank, Quadruped Hold Plank, Saw Plank and Chinese Plank.
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