Front Plank

CoreBW

The baseline anti-extension isometric. Body held in a rigid straight line from head to heels on forearms and toes, resisting the pull of gravity into lumbar hyperextension. Foundational entry point for the entire plank family.

Demo: StrongFirst

Sets

3

Reps

20-45 sec hold

Rest

45s

Contraindications

Shoulder impingement — regress to knees. Acute low back pain — check for pelvic tilt compensation first.

Setup

Forearms on the floor, elbows under shoulders, legs extended behind you on the toes.

Execution

  1. 1Squeeze glutes and quads to lock the pelvis in neutral
  2. 2Brace the abs as if about to be punched in the stomach
  3. 3Push the floor away through the forearms to protract the shoulder blades
  4. 4Keep a straight line from ears to ankles
  5. 5Breathe shallow and controlled without losing tension

Key cues

  • Squeeze a coin between your glutes
  • Ribs down, don't let the belt buckle drop
  • Push the elbows into the floor
  • Straight line, not a banana

Common faults

  • Hips sagging into lumbar extension
  • Hips piked too high, turning it into a hip flexor hold
  • Head craning up, extending the cervical spine
  • Holding breath and losing brace
  • Elbows flared too wide, losing shoulder stability

Tweaks

  • Add a slight posterior pelvic tilt for more ab emphasis
  • Progress duration in 10s increments
  • Add shoulder taps for instability

Regressions

Front Plank (From Knees)

Progressions

RKC PlankLong-Lever Plank

Muscles

Primary: Rectus Abdominis, Transverse Abdominis

Secondary: Glutes, Erector Spinae, Shoulders

Notes

ANTI-EXTENSION. The entry drill for the entire plank family; McGill considers a plank-family movement (side plank) one of his 'Big 3'.

Sources

Attribution: Stuart McGill / StrongFirst