IsolationBodyweight
Front Plank
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 30–60 seconds (RPE 6–8)
Strength
Max Power
3–4 sets × 45–90 seconds (RPE 6–8)
Endurance
Stamina
2–3 sets × 60–120 seconds (RPE 6–8)
📋How to Perform
- Start in a push-up position with your forearms on the ground instead of your hands
- Position your elbows directly under your shoulders
- Keep your body in a straight line from head to heels - engage your entire body
- Pull your belly button toward your spine and squeeze your glutes tight
- Keep your neck neutral by looking at a spot on the floor about a foot in front of you
- Breathe steadily - do not hold your breath
- Maintain this position for the prescribed time without letting your hips sag or pike up
- Focus on keeping maximum tension in your abs and glutes throughout
💡Coaching Cues
- ✓
Body stays in a straight line - no sagging or piking
- ✓
Squeeze your glutes hard throughout
- ✓
Pull belly button to spine - engage your abs
- ✓
Breathe steadily and continuously
- ✓
Neck stays neutral - look at the floor
- ✓
Maximum tension in core and glutes
⚠️Common Mistakes
- ✗
Letting your hips sag toward the floor
- ✗
Piking your hips up too high
