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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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