front plank
Start on your forearms and knees, with elbows directly under your shoulders and hands clasped or flat. Extend your legs back one at a time, balancing on your toes, forming a straight line from your head to your heels.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Abs
- Injury risk
- Low
Primary muscles
- Rectus Abdominis
- Transverse Abdominis
- Obliques
Secondary muscles
- Erector Spinae
- Gluteus Maximus
- Quadriceps
- Anterior Deltoid
- Serratus Anterior
Target muscles
- abs
- glutes
- shoulder
How to perform
- 1
Start on your forearms and knees, with elbows directly under your shoulders and hands clasped or flat.
- 2
Extend your legs back one at a time, balancing on your toes, forming a straight line from your head to your heels.
- 3
Engage your core by drawing your navel towards your spine and squeezing your glutes.
- 4
Keep your neck neutral, looking down at the floor between your hands, and avoid rounding your upper back.
- 5
Hold the position, maintaining a rigid body and steady, controlled breathing.
- 6
Avoid letting your hips sag towards the floor or pike upwards towards the ceiling.
Safety & form
Train smart. Read these notes before adding heavy load.
