The front plank exercise is useful for improving, balance, stability, and posture. It strengthens your whole core including your back, glutes, shoulders, triceps, and hamstrings.

  • Bodyweight
  • Compound
  • Statics

The plank is a great exercise to improve balance and stability while helping to decrease your waistline. Depending on the type of plank your back, arms, shoulders, glutes, and hamstrings can also be engaged.

Similar Exercises to Try

Suggested Equipment

Benefits of the Plank Exercise

  • One of the benefits of doing Planks regularly is that they strengthen your core, making weightlifting and everyday tasks much easier
  • Doing functional exercises like the Plank helps you to stay active whilst you age, increasing flexibility and reduces the chances of injury in the back or spin.
  • Planks also help to prevent or reverse postural disorders like Lordosis and posterior pelvic tilt.
  • Doing planks regularly will also result in an increased metabolic rate, more fat burn, and a more active lifestyle.

Muscles Worked

  • Erector spinae
  • Rectus femoris
  • Iliacus
  • Iliopsoas
  • Obliquus internus
  • Rectus abdominis
  • Splenius
  • Tibialis anterior
  • Transversus abdominis
  • Vastus intermedius
  • Serratus anterior

How to Do a Front Plank Exercise

Fitness model performing a plank exercise

There are about 16 variations of planks, reverse plank, extended plank, side plank, modified side plank, medicine ball plank, etc.

This plank is the simplest and most common, sometimes referred to as the Front Plank:

  • Lay on the floor
  • Put your forearms out in front of you. Your elbows by your side, directly under your shoulders. Palms down, fingers facing forward. Your legs straight with your feet close together.
  • Engage your core muscles. While keeping your body rigid, slowly lift your stomach and thighs off the floor.
  • Your toes and forearms are now supporting all your bodyweight. Bend your ankles ninety-degree.
  • Breath normally and hold.
  • Keep your body straight, in a neutral position. Don’t let your lower back arch or have your hips too high.

Place your feet wider apart if this move is too challenging. Once you can hold it for over a minute, consider progressing to a more advanced variation.