How Forearm Planks and High Planks Compare—and Which Is Better for Your Fitness Goals

At its core, the plank is a deceptively challenging exercise. Regardless of whether you opt for a high plank or assume the position on your forearms, seconds can feel like hours.

That said, high planks and forearm planks each have distinct pros and cons. “Planks are one of the most effective exercises for building core strength and stability, but choosing between a forearm plank and a high plank depends on your fitness goals, mobility, and joint considerations,” says Sean Carpenter, a physical therapist at Memorial Hermann Greater Heights Hospital.

Allow us to break down the differences between forearm planks vs. high planks so that you have some context to guide your future workouts.

What Is a Forearm Plank?

A plank is a static exercise that requires you to hold your body off the floor, maintaining a straight line from the top of your head through your heels as if you’re a stiff plank of wood (hence the name). During a forearm plank (also called low plank), you balance your weight on your forearms and toes, holding the position with the front side of your body facing the ground.

Here’s how to do a forearm plank, according to Peloton instructor Emma Lovewell.

Benefits of Forearm Planks

Planks are an isometric exercise, meaning they involve holding a static position while your muscles are under tension. Unlike other strength exercises that require movement, planks ask you to hold still and work against the pull of gravity (and other forces) to maintain the position. Planking trains your muscles to resist excessive arching or collapsing in the lower back, stabilize against side-to-side forces (e.g., lateral shifts that occur during cutting and pivoting movements), and work to combat rotational forces (such as unwanted twisting, which is crucial for sports like golf and tennis), Carpenter says.

The payoff? “By gradually exposing the body to these forces in a controlled position, planks enhance core stability, which is the foundation for safe and efficient movement,” Carpenter says. A strong, stable core helps you move well through your day-to-day life and is also a vital step towards mastering more advanced exercises, such as sprinting, jumping, or rotating.

Planks also appear to provide a more efficient core workout compared to other abdominal exercises, such as crunches. A 2013 study published in The Journal of Strength and Conditioning Research compared muscle activation during “integration core exercises” (moves that engage the shoulders and glutes in addition to the abs, like forearm side planks and mountain climbers) with ab isolation exercises (including crunches and oblique crunches). The participants showed better core muscle engagement when performing integration exercises compared to isolation exercises.

Not to mention, the benefits of forearm planks may extend beyond improved strength and stability. One 2023 study published in the Journal of Exercise Rehabilitation focused on the benefits of performing forearm planks specifically for people in their sixties who didn’t regularly exercise. Participants who performed planks three days a week for 12 weeks not only increased their core muscle endurance but also showed signs of improved VO2 max, grip strength, and immune health. All three of those markers worsened in a control group that didn’t perform planks.

Muscles Worked by Forearm Planks

A forearm plank targets your core—which, friendly reminder, includes more than just your abs. In addition to the four muscles in your abdominals (the internal and external obliques, rectus abdominis, and transverse abdominis), your core also includes muscles in your back, pelvis, hips, and diaphragm. “The forearm plank variation effectively targets the obliques, transverse abdominis, and hip stabilizers, promoting core endurance,” Carpenter says. This exercise also requires you to engage your shoulders, back, and glutes in order to maintain total-body stability, Emma says.

Compared to the high plank, the forearm plank “places more emphasis on the core, especially the deep stabilizing muscles like the transverse abdominis,” Emma says. Your arms and shoulders can’t help out as much during a low plank, so your core is doing more work to hold your body up. “Since the body remains closer to the ground, [the forearm plank has] a more stable base, making it easier to learn proper core activation before transitioning to a high plank,” Carpenter adds.

What Is a High Plank?

A high plank is similar to a forearm plank, but your palms (rather than your forearms) serve as a base of support for your upper body. If you’re familiar with the starting position for a push-up, you’ve got the idea.

This is how to do a high plank with flawless form, according to Emma:

Benefits of High Planks

The benefits of high planks are very similar to those of forearm planks—i.e., you’ll still improve your core strength and stability, and reap all the perks that come with that—but straightening your arms changes things.

For example, high planks can prepare you for other exercises that may show up in your workout routine, such as push-ups and renegade rows. “A strong high plank serves as a stepping stone for more advanced exercises that integrate core stability with full-body strength,” Carpenter says. “Movements like burpees build explosive power and coordination, while fast mountain climbers increase leg strength and endurance through high-speed knee drives.” Building a strong high plank is a prerequisite for tackling those moves, and a forearm plank won’t prepare you in quite the same way.

Muscles Worked by High Planks

“A high plank activates the core while also engaging the arms, shoulders, and chest,” Emma says. “It builds upper body strength more than the forearm plank.” Research that directly compared the two agrees that high planks activate the shoulder and scapular muscles to a greater extent than forearm planks. In a 2024 study published in The Journal of Strength and Conditioning Research, participants exhibited higher muscle activation in their lower trapezius muscles (located in the upper back) and triceps (on the back of the arms) when performing high plank variations compared to forearm plank variations.

With this in mind, the high plank is a better option for those looking to develop full-body coordination and functional strength, Carpenter says.

Forearm Plank vs. High Plank: Which Is Best for You?

Just for the record, you don’t need to choose between the two. You can incorporate both high planks and forearm planks within the same routine and even the same workout.

While both forms of the plank boast similar benefits, you may choose one or the other for various reasons. For example, if you have sensitive wrists, forearm planks carry less risk. “The variation is particularly beneficial for those with wrist instability or discomfort, as it eliminates direct pressure on the hands and focuses more on core activation,” Carpenter says. As mentioned, forearm planks can work well if you’re prioritizing your core muscles, while high planks are better at firing up muscles in your shoulders and upper back.

You can also choose between a high plank or forearm plank based on how the exercise fits within the broader context of your workout. “In my classes, I consider what moves I’m doing next, or previously,” Emma says. “If there are a lot of moves on the hands, I like to give the wrists a break by doing forearm planks. Or, if my focus for the class is more towards upper body strength, then I’ll add in more high planks.” High planks also tend to be more dynamic, meaning they’re easier to transition from into movements like mountain climbers or shoulder taps, she notes.

Plank Modifications and Variations

If forearm planks and high planks aren’t within reach, you can modify either to become more beginner-friendly. 

When to Add Planks to Your Exercise Routine

Planks work well at the beginning, middle, or end of a workout. You can use them to activate your core during a warm-up, burn out your muscles at the end of your workout, or provide an isometric core challenge between strength sets, Emma says. She suggests starting with two to three sets and increasing the duration or difficulty (adding leg lifts, side planks, etc.) as you build endurance.

Here’s Emma’s general recommendation for slotting planks into your workout routine:

Whether you complete the exercise on your hands or forearms, the benefits will be similar. “Both variations are excellent exercises for building core strength and improving movement efficiency,” Carpenter says. “Whether you choose a forearm or high plank, the key is to maintain proper form, engage the right muscles, and gradually increase intensity as your strength improves.”