Core exercise
Side Plank from Forearm
CoreBodyweight0:44 demo
A full forearm side plank for lateral core endurance and whole-body tension.
How to perform it
Lie on your side with your forearm under your shoulder and legs straight and stacked.
Brace your trunk and lift your hips into a straight line.
Hold with even tension from head to heels.
Lower under control and switch sides.
Coaching cues
- Make a long straight line head to heels
- Press the forearm into the floor
- Do not let the bottom hip drop
- Keep breathing during the hold
Make it easier
Drop to the knees for a shorter lever.
Make it harder
Lift the top leg or reach the top arm forward.
What it trains
Lateral core strengthAnti-rotationShoulder stabilityHip strength
Programming
2–3 holds of 20–40 seconds per side.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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