core · bodyweight
Front Plank
The safest, most-transferable core exercise — bulletproof spine.
3 × 30–60 sec 6 minrest 45s
Equipment
bodyweight
Rest
45s between sets
Primary muscles
core
Also works
shoulders, glutes
How to do it
- Set forearms on the floor, elbows under shoulders.
- Toes on the floor. Body forms a straight line from ears to heels.
- Squeeze glutes and quads. Tuck the tailbone slightly.
- Hold for 30–60 seconds of quality tension. 3 rounds.
Form cues
- ✓Ribs down, glutes squeezed
- ✓Push floor away with forearms
- ✓Even breathing
Common mistakes
- ✗Sagging hips
- ✗Piking hips up
- ✗Holding breath
Progressions
- 20 sec → 60 sec → RKC plank (max tension) → weighted plank