Front Plank
The Front Plank primarily works the Rectus Abdominis and stabilizer support from the Brachialis, Erector Spinae, External Obliques, Iliopsoas, Pectoralis Major (Sternal), Pectoralis Minor, Rectus Femoris, Rhomboids, Sartorius, Serratus Anterior, Tensor Fasciae Latae, Trapezius (Lower), Trapezius (Middle). It is a bodyweight isolation exercise at beginner difficulty.
The Front Plank is an beginner isolation exercise requiring no equipment, following a anti rotation movement pattern. It primarily targets the Rectus Abdominis. This is a bilateral pushing movement, meaning both sides work together to generate force.
A bodyweight isolation push exercise targeting the Rectus Abdominis.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Anti Rotation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
Muscles Worked
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, Erector Spinae, External Obliques, and 10 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Stabilizer Muscles
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Iliopsoas (hip_flexors)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Sartorius (hip_flexors)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Tensor Fasciae Latae (hip_flexors)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
How to Perform
Preparation
- Lie prone on mat.
- Place forearms on mat, elbows under shoulders.
- Place legs together with forefeet on floor.
Execution
- Raise body upward by straightening body in straight line.
- Hold position.
Comments
- Muscles are exercisedisometrically.
- Exercise can also be performed with straight supporting arms in pushup stance.
- Also seeSpot Reduction Myth.
Tips & Common Mistakes
- Brace your core as if bracing for impact — create 360° tension around your midsection.
- Move deliberately and slowly; speed reduces the anti-rotation stimulus.
- Keep your hips square and avoid letting your torso twist.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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