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Forearm Plank Alternative

12 substitute exercises that target the same muscles

1
Wide Stance Plank with Diagonal Arm Lift demonstration

Wide Stance Plank with Diagonal Arm Lift
2
Bird Dog demonstration

Bird Dog
3
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
4
Alternate Single Leg Raise Plank demonstration

Alternate Single Leg Raise Plank
5
Plank Arm Lifts demonstration

Plank Arm Lifts
6
Reverse Plank demonstration

Reverse Plank
7
Tiger Curl Pose demonstration

Tiger Curl Pose
8
Kneeling Pulse demonstration

Kneeling Pulse
9
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows
10
Sliding Leg Bird Dog demonstration

Sliding Leg Bird Dog
11
Kneeling Plank demonstration

Kneeling Plank
12
Kettlebell Turkish Get-Up (Squat Style) demonstration

Kettlebell Turkish Get-Up (Squat Style)

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Forearm Plank trains

Primary Rectus Abdominis

Secondary Deltoid Anterior Erector Spinae Gluteus Maximus Obliques

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