Front Plank
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Rectus Abdominis, Transverse Abdominis
Secondary muscle groups
Obliques, Gluteus Maximus, Serratus Anterior
Movement pattern
Anti-Extension Isometric
Training goal
Trunk Stability
Sport
General Athletic Development, Tactical / Military
Overview
Purpose. Build trunk bracing endurance and teach a neutral spine under load.
How it fits the system. A beginner-level anti-extension isometric entry in the Functional Training section, programmed to develop trunk stability. Related work in the library: Reverse Crunch and Bear Plank Shoulder Tap.
Primary muscles
Rectus Abdominis, Transverse Abdominis
Secondary muscles
Obliques, Gluteus Maximus, Serratus Anterior
Movement pattern
Anti-Extension Isometric
Equipment
Mat
Difficulty
Beginner
How to Perform
- Set the forearms on the floor with the elbows under the shoulders.
- Extend the legs back and set the feet hip width apart.
- Squeeze the glutes and tuck the ribs down towards the hips.
- Push the floor away so the upper back is slightly rounded.
- Hold the position, breathing steadily.
- Come down under control when form starts to slip.
Coaching Cues
- Squeeze the glutes hard, this is not just an abs exercise.
- Push the elbows into the floor.
- Stop the set when the hips start to drop.
Common Mistakes
- Letting the hips sag towards the floor.
- Piking the hips up to make it easier.
- Holding the breath throughout.
Progressions & Regressions
Progressions
Add a weight plate on the back, or move to long-lever planks.
Regressions
Plank from the knees or with the hands elevated.
When to Use It
When to use
In warm-ups, core circuits and as a bracing primer.
When not to use
With shoulder pain in the forearm position.
Programming
3 holds of 20 to 45 seconds with good position.
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