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Last updated February 2, 2026
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abs
Front Plank
Rest on your forearms and toes. Keep your body in a perfectly straight line from head to heels. Brace your abs as if someone is about to punch you.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isometric
- Force
- Static
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
deep abs / core
Secondary
abs
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a flat, comfortable surface to perform the plank.
- Start on your hands and knees, ensuring your elbows are directly under your shoulders.
- Step 2Position Your Arms
- Lower your forearms to the ground, keeping your elbows aligned with your shoulders.
- Your hands can be clasped together or flat on the ground.
- Step 3Align Your Body
- Step your feet back one at a time until your body forms a straight line from your head to your heels.
- Engage your core by pulling your belly button towards your spine.
- Step 4Maintain Proper Form
- Keep your neck neutral by looking at a spot on the floor about a foot in front of you.
- Ensure your hips are neither sagging towards the ground nor raised too high.
- Step 5Hold the Position
- Hold the plank position for the desired amount of time, maintaining tightness in your core and legs.
- Breathe steadily and avoid holding your breath.
- Step 6Finish the Exercise
- To exit the plank, gently lower your knees to the ground.
- Rest for a moment before standing up or moving to your next exercise.