Front Plank

Description

The front plank is an isometric core exercise where you support your body on your forearms and toes, holding a straight body line. It is one of the most foundational core exercises — building anti-extension strength (the ability to resist the lower back from sagging into extension). It is a standard warm-up, accessory, and rehab exercise in nearly every training program.

Muscle Group

Abs, Core

Equipment Required

Bodyweight

Front Plank Instructions

Lie face down on the floor with your forearms flat on the ground, elbows directly under your shoulders.
Tuck your toes under and lift your body off the floor, supporting your weight on your forearms and the balls of your feet.
Form a straight body line from your heels to the top of your head. No sagging at the hips, no piking up.
Pull your shoulders down and away from your ears. Brace your core hard — imagine bracing against an incoming punch.
Squeeze your glutes and quadriceps to keep your body rigid.
Tuck your chin slightly so your head is in line with your spine.
Hold this position for the desired duration. Breathe normally.
To finish, lower your knees to the floor under control. Aim for 30 to 90 seconds per set, building duration over time.