Front Plank

The gold standard for isometric core stability. It strengthens the transverse abdominis, lower back, and shoulders.

Exercise Details

Level: Beginner
Body Area: core
Type: core

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Abs

Secondary

Lower Back

Setup

Place your forearms on the floor with elbows under your shoulders. Extend your legs and balance on your toes.

Instructions

1. Maintain a straight line from head to heels.
2. Squeeze your glutes and brace your core.
3. Hold this position while breathing steadily.
4. Avoid looking up; keep your neck neutral.
5. Maintain scapular stability.

Common Mistakes

1. Sagging the hips.
2. Lifting the glutes too high.
3. Holding your breath.

Alternative Exercises

Wipers

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