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Forearm Plank Pass Through (Modified)

From a knees-down forearm plank you lift one hand and sweep it across underneath the chest toward the opposite side, then re-plant and switch. The pass-through forces the trunk to resist rotation, while the kneeling base keeps the challenge manageable. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Abs · rectus abdominis Deep core · transverse abdominis Obliques Lower back · erector spinae Front shoulders · anterior deltoid

Sets & reps by goal

GoalSets × RepsRest
Strength4 sets × 4-6 slow reaches per side60-90 sec
Muscle3 sets × 8-12 reaches per side45-60 sec
Endurance2-3 sets × 15-20 reaches per side30-45 sec

Rep ranges per Helms 2014 · Schoenfeld 2016.

Level — Beginner

Beginner — the learning version of the pass-through; graduate to the full plank once the hips stop rocking.

Proper form — 5 cues

  1. Set a knees-down forearm plank with one straight slope from knees to head.
  2. Widen the knees slightly for a steadier base before the first reach.
  3. Sweep the working hand underneath the chest toward the opposite armpit.
  4. Keep both hips level as the arm travels — imagine balancing a cup on the pelvis.
  5. Re-plant the whole forearm before beginning the reach on the other side.

Breathing: Exhale during each reach across, inhale as the forearm returns to the floor.

The 3 mistakes Maddy corrects most

Hips swivelling toward the reaching side. The rotation the drill exists to resist is happening — the obliques are letting the sweep drag the pelvis with it. Fix: Reduce the reach distance and slow the sweep until the belt line stays square.
Collapsing into the supporting shoulder. Sinking between the shoulder blades hangs the load on passive structures and precedes a full tip-over. Fix: Push the supporting forearm through the floor to keep the chest tall before each reach.
Flinging the arm across at speed. Momentum hides the anti-rotation work, and fast reaches jerk the trunk instead of challenging it. Fix: Take two counts across and two counts back, treating each sweep like a slow pendulum.

Common questions

What does the pass-through add over a normal plank?

A normal plank resists sagging; the pass-through adds a rotational tug every time a hand leaves the floor, so the obliques and deep trunk muscles must brace in a second plane. It converts a static hold into a dynamic anti-rotation drill — a category most home programmes lack entirely.

Why start from the knees rather than a full plank?

Dropping to the knees shortens the lever, cutting the load on the trunk and shoulders so you can learn the sweep without the hips swinging. The kneeling version teaches the rule — pelvis stays square — and the full-plank version then simply raises the price of obeying it. Progress when reps stay visibly still.

How far should the hand reach across?

Past the midline toward the opposite armpit is plenty; distance is not the goal, stillness is. A shorter reach with a frozen pelvis trains more than a long reach with rocking hips. As control improves the same reach will feel easier — then extend it a few centimetres rather than adding speed.

Related exercises

Harder: High Plank Pass Through

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