Front Plank
Strengthen your entire core, shoulders, and glutes with the Front Plank. This static exercise builds abdominal endurance and improves postural stability.
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Front Plank
Description
A core exercise where you maintain a position similar to a push-up for the maximum possible time.
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How to do Front Plank
- 01Setup
Begin on your hands and knees, then lower yourself onto your forearms, ensuring your elbows are directly beneath your shoulders.
- 02Setup
Extend your legs straight back, resting on the balls of your feet, so your body forms a straight line from the top of your head to your heels.
- 03Setup
Keep your hands either clasped together or with palms flat on the floor, maintaining a neutral spine by looking at the floor slightly ahead of you.
- 04
Engage your core by bracing your abdominal muscles as if preparing for a punch, actively squeezing your glutes and quadriceps.
- 05
Ensure your hips remain in line with your shoulders and ankles, avoiding any sagging or piking upwards.
- 06
Breathe deeply and steadily throughout the hold, maintaining this rigid, stable position for the desired duration.
Tips
- Focus on creating tension throughout your entire body, from your forearms pressing into the floor to your heels pushing back, to maximize stability.
- Imagine you are balancing a glass of water on your lower back to help maintain a perfectly flat and neutral spinal alignment.
- Actively squeeze your glutes and quads; this additional muscle engagement helps support your lower back and prevents your hips from dropping.
- Keep your gaze fixed on a spot on the floor a few inches in front of your hands to maintain a neutral neck position and avoid strain.
Common mistakes
- Allowing your hips to sag towards the floor disengages the core; fix this by actively squeezing your glutes and bracing your abdominals to lift your hips into alignment with your shoulders and heels.
- Piking your hips too high, resembling a downward dog, reduces the challenge on your core; correct this by lowering your hips until your body forms a straight line, actively engaging your rectus abdominis.
- Craning your neck up or letting it drop excessively can cause strain; maintain a neutral neck by keeping your gaze on the floor slightly ahead of your hands, aligning your head with your spine.
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What muscles does Front Plank work?
Front Plank primarily targets Rectus Abdominis. Secondary muscles include Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Obliques, Sartorius, Tensor Fasciae Latae.
Is Front Plank good for beginners?
Front Plank is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Front Plank?
You need Body weight to perform Front Plank. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Front Plank?
Focus on creating tension throughout your entire body, from your forearms pressing into the floor to your heels pushing back, to maximize stability. Imagine you are balancing a glass of water on your lower back to help maintain a perfectly flat and neutral spinal alignment. Actively squeeze your glutes and quads; this additional muscle engagement helps support your lower back and prevents your hips from dropping. Keep your gaze fixed on a spot on the floor a few inches in front of your hands to maintain a neutral neck position and avoid strain.
What are common mistakes when doing Front Plank?
Allowing your hips to sag towards the floor disengages the core; fix this by actively squeezing your glutes and bracing your abdominals to lift your hips into alignment with your shoulders and heels. Piking your hips too high, resembling a downward dog, reduces the challenge on your core; correct this by lowering your hips until your body forms a straight line, actively engaging your rectus abdominis. Craning your neck up or letting it drop excessively can cause strain; maintain a neutral neck by keeping your gaze on the floor slightly ahead of your hands, aligning your head with your spine.
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Free · iPhone only · Available on the App Store