Library
Beginner
endurance
Front Plank
Isometric anti-extension core staple for trunk stability.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Coreprimary
100%Shoulderssecondary
45%CoreShoulders
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Forearms on the floor, elbows under shoulders, body straight.
02
Position 2
Brace as if expecting a punch; squeeze glutes.
03
Position 3
Hold without hips sagging or piking.
Coach cues
- · Breathe steadily — do not hold breath.
- · Quality over duration.