beginner · core
Front Plank
Anti-extension staple—brace hard for quality seconds, not floppy minutes.
Quick answer
Forearms and toes on the floor, body in a straight line, ribs down, glutes lightly on. Breathe while bracing.
A two-minute sagging plank teaches bad habits. Aim for shorter, harder sets where the hips don't drop and the low back doesn't scream.
Form cues
- Ribs toward pelvis
- Squeeze glutes gently
- Push the floor away with the forearms
Common mistakes
- Hips sagging
- Hips too high (pike)
- Holding the breath until failure
Programming notes
3–4 × 20–40 quality seconds. Progress with longer levers or reaches.
bodyweight