Setup and loading
Forearms under your shoulders.
How to do the front plank step by step
- Rest on your forearms and toes.
- Squeeze your glutes and abs as if you're about to take a punch.
- Hold the position while breathing.
Form cues
- Body in a straight line
- Pelvis slightly tucked
Common mistakes
- Sagging hips
- Holding your breath
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Sets and reps for your goal
Core & Stability
3 x 20-45 s with maximum tension3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
Endurance
2-3 x 60-90 s · rest 45 s2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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