Front Plank with Arm and Leg Lift (on Forearms) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Front Plank with Arm and Leg Lift (on Forearms)

Step by step instructions, muscle activation and variants for the Front Plank with Arm and Leg Lift (on Forearms).

MediumAbsGlutes

About this exercise

This is a dynamic, bench-supported core exercise performed in a prone plank position. With your forearms resting on a flat bench and your toes on the floor, you extend both arms forward to slide your body into a long, fully-stretched reach over the bench, then pull back to the forearm plank. The forward-and-back sawing motion loads the abs, obliques, and serratus while forcing the core to resist extension and keep the spine neutral.

How to Perform

  • Place your forearms on a flat bench and step your feet back so your body forms a straight plank line from head to heels, toes on the floor
  • Brace your abs and squeeze your glutes to lock your hips and keep the spine neutral
  • Keeping your core tight, press through your hands and extend both arms forward, sliding your body into a long, fully-stretched reach over the bench
  • Pause briefly at full extension without letting your lower back sag
  • Pull with your arms and core to draw your body back into the forearm plank position
  • Repeat the forward-and-back sawing motion for the desired number of reps, keeping it slow and controlled

Muscle Activation

Primary
AbsGlutesMiddle back
Secondary
TricepsQuadricepsHamstringsCalvesFront shouldersUpper chestMiddle chestObliquesOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Front Plank with Arm and Leg Lift (on Forearms)

The Front Plank with Arm and Leg Lift (on Forearms) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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