Exercise guide
Front Plank
- Beginner
- Isolation
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The front plank is a foundational isometric core exercise that builds stability and endurance across the entire anterior chain. It effectively engages the rectus abdominis and obliques while requiring total-body tension to maintain a neutral spine.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie face down on the floor with your forearms flat and elbows positioned directly under your shoulders.
- Place your feet hip-width apart with your toes tucked under.
- Engage your core and lift your hips until your body forms a straight line from head to heels.
How to do it
- Maintain a neutral spine by looking at the floor slightly in front of your hands.
- Breathe deeply and steadily through your nose, maintaining constant intra-abdominal pressure.
- Hold the position for the prescribed duration, focusing on total-body tension and avoiding any movement.
Form checklist
- Keep your hips level with your shoulders; do not let them sag or pike upward.
- Squeeze your glutes and quadriceps firmly to stabilize the lower body.
- Push through your forearms to prevent your shoulder blades from collapsing together.
- Maintain a neutral neck by keeping your gaze on the floor rather than looking forward.
Pro tips
- Actively pull your elbows toward your toes (without actually moving them) to maximize tension in the rectus abdominis.
- Focus on 'hollowing' your stomach by pulling your navel toward your spine to engage the deep transverse abdominis.
Make it harder
- Lift one leg off the ground to reduce the base of support and increase rotational core demand.
- Perform 'Plank Saws' by rocking forward and backward on your toes while maintaining a perfectly rigid torso.
Frequently asked
- What muscles does the front plank work?
- The front plank primarily targets the abs and obliques, and also works the erector spinae, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the front plank?
- The front plank requires no equipment — just your body weight.
- Is the front plank good for beginners?
- Yes. The front plank is a beginner-friendly movement and a strong foundation to build on.