When your hips ache, holding them steady in a forearm plank can feel harder than it looks. Your hips sit right in the middle of the straight line a plank asks for. A few changes can help you hold that line more comfortably.

What your hips do in a plank

In a forearm plank, the muscles at the front of your hips and your bottom muscles work together to keep your hips level. If your hips drop, your lower back takes more load. If they lift too high, the front of your hips works harder.

Finding a comfortable position

You could try:

• Gently squeezing your bottom, which helps keep your hips level.
• Keeping your feet hip-width apart, or a little wider, for a steadier base.
• Imagining a straight line from your head to your heels.
• Lowering to your knees if your hips start to ache.

Starting on your knees

The forearm plank on your knees shortens the lever, so it’s less work for your hips. When the knee version feels steady, you can move onto your toes.

An elevated option

An elevated forearm plank, with your forearms on a sturdy table or worktop, reduces the load overall. This may help if the floor version feels too much on your hips.

Strength supports your hips

Exercise is commonly recommended for long-standing hip pain. Building strength in your bottom and hip muscles can help your hips feel steadier in everyday life and during your plank.

Shorter holds

A few shorter holds with rests in between are often kinder to sore hips than one long hold. Stop when your hips start to drop or lift.

Something to try this week

Try your forearm plank with your feet a little wider than usual, gently squeezing your bottom, and notice if your hips feel steadier.

What to take away

• Gently squeeze your bottom to keep your hips level.
• Try your feet a little wider apart.
• Start on your knees or try an elevated plank.
• Stop when your hips start to drop or lift.

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