Home / Exercises / Front Plank
Front Plank animation

How to do the Front Plank

CoreAbsBodyweightIntermediate

The front plank is one of the most efficient tools for building true anti-extension core strength, training your abs to stabilize your spine under load rather than just move it. Master this position and you build the foundation that makes every major lift safer and more powerful.

Add this to my personalized plan →

Muscles worked

Primary
AbdominalsObliques
Secondary
Hip flexorsLower back

Step-by-step

  1. Set your forearms flat on the floor with elbows directly under your shoulders and hands pointing forward
  2. Drive your toes into the floor, squeeze your glutes hard, and lift your hips to form a straight line from head to heel
  3. Pull your ribcage down toward your pelvis by bracing your abs as if bracing for a punch
  4. Hold the position breathing steadily, maintaining full-body tension without letting your hips sag or pike

Common mistakes

  • Hips sagging toward the floor, which dumps stress into your lower back instead of your abs — fix this by squeezing your glutes and tucking your pelvis slightly before the hold begins
  • Holding your breath to maintain tension, which spikes blood pressure and limits how long you can train effectively — fix this by practicing slow controlled nasal breathing while keeping your brace tight
  • Elbows placed too far forward or too far back, which shifts the mechanical demand away from the core — fix this by always aligning elbows directly under the shoulder joint before you lift

Pro tip — Actively try to drag your elbows toward your toes and your toes toward your elbows along the floor without actually moving them — this co-contraction technique dramatically increases full-body tension and makes a 20-second plank feel harder than a 60-second passive hold.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Core exercises

3 4 Sit Up3 4 Sit UpAir BikeAir BikeBarbell Seated TwistBarbell Seated TwistBarbell Side Bent IIBarbell Side Bent IIBarbell Standing TwistBarbell Standing TwistBarbell Stiff Leg Good MorningBarbell Stiff Leg Good Morning
Want this built into a full plan?2fit4u turns moves like this into your personalized weekly program — free to start.
Build my free plan →