CalisthenicsIn review

Forearm Plank

A timed prone hold supported on the forearms and toes.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Anti extension
Modality: Calisthenics
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Place your forearms on the floor with elbows under shoulders, then extend both legs.

Do the rep

Hold a straight line from head to heels while pressing the floor away.
End the hold before the trunk position changes.

What counts as a rep

Time counts while the elbows stay under the shoulders and the head, hips, and heels form one straight line.

Count only the time held with elbows under shoulders and the head, hips, and heels in one straight line.

Breathing

Take steady breaths without letting the trunk position change.

Cues

Elbows under shoulders
Squeeze legs
Keep hips level

Common mistakes

Hips sagging
What you seeThe hips fall below the shoulder-to-heel line.
FixTighten the trunk and shorten the hold.
A level hip position keeps the trunk supporting the straight body line.
Elbows drift forward
What you seeThe elbows move well ahead of the shoulders.
FixPlace the elbows under the shoulders and press the floor away.
Elbows under shoulders provide a stable base for the timed hold.

Stop the set if

Stop if you feel sharp pain.
End the hold when the hips sag or rise outside the straight body line.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Rectus abdominis · moderate confidence
Obliques · moderate confidence

Assisting

Hip flexors · moderate confidence
Shoulders (coarse UI group) · moderate confidence
Forearms and grip · moderate confidence

Stabilisers

Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight

Optional: Floor mat

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original and based only on the Wave-1 CSV and planning brief catalog/wave-1/044-forearm-plank.md; no human review is complete.
The planning brief's assigned independent-source research is not complete.
Anatomy, technique, breathing, stop cues, and common-error guidance remain planning judgments pending the assigned review tier.
Candidate programming vocabularies, exact relation edges, and public tracking support remain unreviewed and fail closed.
The blueprint lists deep-core as primary; this draft places it under stabilizers pending anatomy review.
This pass treats duration as the legal modes supported by the CSV logging model; reviewer approval remains required.
The rewritten summary, rep standard, breathing, stop cues, and common errors are editorial judgements pending the assigned review tier.
Legacy relations are movement-pattern and equipment judgements; engine edges remain empty pending S2-CAT-005 approval.
This pass removed pull-up-bar because the described movement does not use that optional equipment.
Pass 2 rewrites the finish standard as a counting-only criterion and replaces the web title, summary, and meta description with exercise-specific copy; these editorial choices require review.
Pass 2 limits setup_notes to equipment settings or leaves it empty when no equipment-specific setup applies; this equipment judgment requires review.

All instruction and web text is original Allena draft text written from the Wave-1 CSV and record brief. No competitor or free-exercise-db instruction text was copied.

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