ClapMove · clapmove.com
Exercise handout — move better, feel better.
Front Plank (Forearm Plank)
Hold a straight-body position on your forearms. Builds overall core endurance to support and protect your lower back.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Mat for elbow comfort
Dosage
2
Sets
3
Reps / Time
60 sec
Rest
hold 20-60 seconds
Tempo
Step-by-Step Guide
Set up
- Place forearms on floor, elbows under shoulders
- Extend legs behind you, toes tucked
- Feet hip-width apart
- Look at floor between your hands
Step 1 of 6
Lift your body so only forearms and toes touch floor
Step 2 of 6
Form a straight line from head to heels
Step 3 of 6
Engage your core - don't let hips sag
Step 4 of 6
Squeeze your glutes slightly
Step 5 of 6
Keep breathing normally
Step 6 of 6
Hold position for target time
Breathing
- Breathe normally throughout
- Short breaths are acceptable
Form Cues
- Don't let hips drop or pike up
- Keep neck neutral
- Breathe normally
- Engage glutes to protect low back
Common Mistakes to Avoid
- Hips sagging (low back compression)
- Hips piking up too high
- Looking forward (neck strain)
- Holding breath
Safety Information
Stop if low back sags and can't be corrected. Maintain neutral spine.
Progressions
Add shoulder taps, increase time, or narrow stance
Regressions
Drop knees to floor for easier version
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.