Frontplanke

The front plank (Frontplanke) is a static core exercise performed in a prone position to develop torso stability and endurance. The exerciser must hold a straight line from head to heels while supporting the body primarily on forearms or hands and toes.

Technique: To perform the forearm variation, lie face down, position the elbows under the shoulders, and place the forearms flat on the floor. Lift the chest, torso, and legs so the body forms a straight line. Engage the abdominal muscles and glutes, keep the neck neutral, and avoid letting the hips sag or rise. Breathe steadily and hold for a set duration or repetitions.

Variations and progression: Variations include the forearm plank, straight-arm plank, knee-supported plank for beginners, and side planks. Progress gradually by increasing hold time, adding tempo, or introducing leg lifts or arm reaches. Using an unstable surface or light resistance increases difficulty.

Muscles worked: Primary targets are the rectus abdominis, obliques, transverse abdominis, and the erector spinae. Secondary involvement includes the glutes and hip stabilizers, with the shoulders providing support. The exercise emphasizes anti-extension and anti-rotation core strength rather than dynamic flexion.

Benefits and safety: The front plank can improve core stability, posture, and functional performance with relatively low joint stress when performed correctly. Common mistakes include hips sagging, piking, head misalignment, breath-holding, or insufficient core engagement. Beginners should start with shorter holds or knee-supported variants and progress gradually; individuals with acute back pain should seek professional guidance.