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Home » Exercise Guides » Core

Master the Front Plank: Strengthen Your Core and More!

How to do a front plank

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:15 AM EDT

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The rectus abdominus, or abdominals, make up a large portion of your core muscles and they are important for twisting, lifting, bending your lumbar spine, protecting your organs and stabilizing your body when weight training.

Now, the abdominals are a stubborn and resilient group of muscles like the forearms and calves, since it supports your upper body pretty much all day long. So, you must train with intensity and compound movements to experience the most overall development and functionality. The front plank is a very effective and popular exercise for building abdominal muscles and strength necessary for stabilizing weight during training.

Front Plank Details
Basic Information
Body Part
Core
Primary Muscles
Deltoids, Erector Spinae, Gluteus Maximus, Obliques, Quadriceps, Rectus Abdominis, Transverse abdominis
Secondary Muscles
External Obliques, Hip, Internal Obliques, Quadratus lumborum, Rhomboids, Serratus Anterior, Trapezius
Equipment
None
Exercise Characteristics
Exercise Type
Stability
Movement Pattern
Brace
Force Type
Isometric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Endurance
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength30-60 seconds
Hypertrophy30-60 seconds
Endurance30-60 seconds
Power30-60 seconds
Muscular endurance30-60 seconds
Stability core30-60 seconds
Flexibility mobility30-60 seconds
Similar Exercises
  • Low Jacks: Strengthen Your Lower Body and Core Effectively
  • Smith Machine Underhand Yates Row: Build Your Back Muscles
  • Side Plank Hip Abduction: Strengthen Your Glutes & Core!
  • One Arm Cable Chest Fly: Target Your Chest Muscles Effectively

In this Exercise

  • Target muscle Group: Rectus Abdominis
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Mat
  • Difficulty: Intermediate

Exercise Instructions

  1. Get into a push-up position but with your forearms supporting your weight instead of your hands.
  2. Position your feet shoulder width apart and keep elbows aligned with your shoulders.
  3. Keep your back straight and core tight.
  4. Hold for at least 15-20 seconds.
  5. Rest for 20-30 seconds.
  6. Return to starting position.
  7. Repeat

Variations & Tips

  • You can perform planks on your sides to target your oblique muscles.
  • High planks are performed in a push-up position with your arms straight to support your weight.
  • Perform the plank with one leg raised off the ground for increased difficulty.
  • Perform the plank on your knees until you have adequate strength to do a standard plank on your toes.
  • Keep your back straight and don’t arch it or round it upward.
  • Always keep your core tight.
  • Take deep breathes during the duration of the plank.

Watch: How to do a front plank

Basic plank variations

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Categories: Core Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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