Front Plank

A foundational isometric core exercise that builds trunk stiffness and whole-body control while maintaining a straight, stable plank position.

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Muscles Targeted

Rectus abdominis, transverse abdominis, internal and external obliques, multifidus, serratus anterior, glutes, shoulder stabilizers, and other trunk muscles that resist unwanted extension.

Key Benefits

  • Builds foundational core endurance
  • Trains the trunk to resist excessive lumbar extension
  • Reinforces coordinated tension through the shoulders, trunk, and hips
  • Requires no equipment
  • Provides a base for more advanced plank and anti-rotation variations
A good plank should look controlled from start to finish. End the hold when the hips begin to sag, the ribs flare, or the shoulders lose position.

Equipment Needed

No equipment is required. A mat can be used for comfort.

How to Perform the Front Plank

  1. Set up on the forearms with the elbows underneath the shoulders.
  2. Extend the legs behind you and support the body on the toes.
  3. Create a straight line from the shoulders through the hips to the ankles.
  4. Brace the trunk and squeeze the glutes lightly.
  5. Keep the ribs and pelvis controlled without allowing the low back to sag.
  6. Hold the position while breathing steadily.
  7. End the set when you can no longer maintain good alignment.

Programming Options

  • Start with shorter holds and build duration gradually
  • Use a knees-down plank if the full version is too difficult
  • Prioritize position quality over maximum hold time
  • Use steady breathing rather than holding your breath
  • Progress to shoulder taps, long-lever planks, or weighted variations once the basic plank is easy

Why This Exercise Works

The front plank trains the trunk to maintain a stable position while gravity tries to pull the pelvis and lower back into extension. Coordinated tension from the abdominal wall, glutes, and shoulder girdle helps resist that motion.

When to Use It

Use the front plank as a foundational core exercise, warm-up drill, or early step before progressing to more dynamic anti-extension and anti-rotation exercises.

Related Core Exercises

For more planks, dead bugs, Pallof presses, anti-extension work, and trunk-stability exercises, visit the complete Core Exercises category.

Frequently Asked Questions

How long should I hold a plank?

Use a duration you can maintain with good form. Quality matters more than chasing a specific time.

Should my hips be high or low?

Keep them roughly in line with the shoulders and ankles rather than sagging low or piking high.

Should I squeeze my glutes?

A light glute contraction can help maintain pelvic position and reduce excessive low-back extension.

What if I feel it in my low back?

Shorten the hold, check your pelvic position, and consider using an easier plank variation until you can maintain better control.

How can I progress the front plank?

Use longer lever positions, shoulder taps, weighted variations, or other dynamic plank exercises once the basic version is easy.