Execution 1 . Form a pillar or bridge by supporting your body in a
prone position with only the feet and forearms touching the ground. 2. Keeping the body in a straight line with the elbows directly beneath the shoulders, the hands flat on the floor or clasped, and the head looking down, forcefully contract the quads and glutes. 3. Hold for time. Depending on your fitness level, hold the position for 30 seconds to 3 minutes. Muscles Involved
Primary: Rectus abdominis, internal oblique, external oblique Secondary: Gluteus maximus, quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)
Exercise Notes
The front plank is the most basic core-stability exercise. Unfortunately it is often performed improperly. Contract the quads to straighten the knees. Keep the body in a straight line. Many people either allow the hips to sag or bow up into an upside down V position. Look down to avoid hyperextending the neck. Finally, squeeze the glutes to posteriorly rotate the pelvis. This makes the movement much more challenging for the glutes, abdominals, and obliques. When performed in this manner, the movement is challenging. It's not uncommon to experience shaking
and trembling after only 15 seconds. Variation Short-Lever Front Plank
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