Execution
How to do it
- 01
Lie face down with your elbows under your shoulders, forearms on the floor and toes pulled toward your shins.
- 02
Brace your abs and thighs to stiffen your body, then lift your torso and hips off the floor.
- 03
Keep your head, back and legs in line: no sagging lower back, no raised hips, shoulders over elbows.
- 04
Breathe normally while holding, then lower yourself gently.
Letting your lower back sag. If you feel pain in your lower back, stop the exercise.
Sources: ACE — Front Plank. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It adds a simple core block when the floor is available and the main budget is already covered.
Holding longer is not automatically useful progress: the engine does not change several variables without an observable reason.
Real requirements
Configurations kept genuinely separate
Bodyweight
20–60 seconds- Equipment
- Bodyweight
- Supports and space
- enough usable floor space
- Setup
- 25 s
- Planned work
- 40 s
- Planned rest
- 60 s
- Planned sets
- 1–3
- Complete budget
- 85–285 s