Square forearm supine plank

Muscles

• Rhomboid major
• Middle trapezius
• Lower trapezius
• Teres minor
• Teres major
• Posterior deltoid
• Latissimus dorsi
• Triceps brachii (long head)
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)

Technique

1. Lie supine on the ground, resting on your forearms, with your elbows right under your shoulders.
2. Push on your forearms and lift your hips up.
3. Hold the top position for time.

Form tips

1. Aim to have a 90 degree angle at the shoulders and at the elbows.
2. Do not crane your neck forward: keep your head neutral.

Similar Exercises

• Long table top
• Supine plank
• Supine plank raise
• Table top to supported L-sit
• Rocking table

Equipment

• Ground (hands or body)