Strength · Bodyweight · Beginner · ~3 min

Front plank (knee or full)

Trains the trunk to resist extension, which transfers force between legs and racket arm.

▶ How To Plank (Proper Form | Cues | Progressions) — E3 Rehab (YouTube)

More videos: Stop Doing Planks Wrong! How to Do the Plank Correctly for Killer Abs (Mr Bald Workout) · Core Exercise: Plank (Children's Hospital Colorado)

Starting position

Forearms on the floor under shoulders, knees down (easier) or legs straight on toes.

How to do it

1. Lift the hips into a straight line from head to knees or heels.
2. Gently brace as if about to be poked in the belly.
3. Hold while breathing normally, then lower.

Technique cues

• Ribs down, glutes squeezed
• Push the floor away with forearms

Common mistakes

• Hips sagging
• Hips piked high
• Holding breath

Easier

Knee plank or shorter holds (10–15 s).

Harder

Lift one foot, or plank shoulder taps.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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