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Forearm Plank Alternative

12 substitute exercises that target the same muscles

1
Bird Dog demonstration

Bird Dog
2
Wide Stance Plank with Diagonal Arm Lift demonstration

Wide Stance Plank with Diagonal Arm Lift
3
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
4
Kneeling Pulse demonstration

Kneeling Pulse
5
Alternate Single Leg Raise Plank demonstration

Alternate Single Leg Raise Plank
6
Plank Arm Lifts demonstration

Plank Arm Lifts
7
Reverse Plank demonstration

Reverse Plank
8
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows
9
Tiger Curl Pose demonstration

Tiger Curl Pose
10
Elbow Push-Up demonstration

Elbow Push-Up
11
Boxing Left Uppercut demonstration

Boxing Left Uppercut
12
Kneeling Plank demonstration

Kneeling Plank

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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