How should I do a front plank?

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Edward Phillips
Physical Therapy
Here's how to do a front plank:

Reps: 2-4
Sets: 1
Intensity: Moderate to high
Hold: 15-60 seconds
Rest: 30-90 seconds between reps

Starting position: Start on your hands and knees.

Movement: Tighten your abdominal muscles and lower your upper body to your forearms, clasping your hands together and aligning your shoulders directly over your elbows. Extend both legs with your feet flexed and toes touching the floor so that you balance your body in a line like a plank. Hold. Breathe comfortably.

Tips and techniques:
  • Keep your neck and spine in neutral alignment during the plank, not curving upward or downward.
  • Keep your shoulders down and back.
Too hard? Put your knees on the floor instead of extending your legs.

Too easy? While holding your body in a line like a plank, lift your right foot and move it to the side six inches, tap the floor, and move it back to the center. Lift your left foot and move it to the side six inches, tap the floor, and move it back to the center. Continue for 15 to 60 seconds.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.