Exercise library
McGill Big 3
Front plank
How to do it
- 1Set up face down with your forearms on the floor, elbows directly under your shoulders, and your feet (or knees) behind you.
- 2Take a breath in and brace your core hard, then lift your hips so your body forms one straight line from your head to your heels (or knees).
- 3Squeeze your glutes and gently tuck your tailbone so your low back does not sag toward the floor.
- 4Hold for the prescribed time, breathing steadily, then lower with control and rest.
Why this exercise
A braced, stable trunk lets your spine stay still and protected while your arms and legs do the work, which is exactly what spares your back during everyday lifting and carrying. The plank is the step up from the curl-up: instead of a small lift you hold a full-body brace against gravity, so it builds far more whole-body core endurance.
Make it easier
- Plank from your knees
- Hands on a raised surface (a couch or bench)
- Shorter holds
Make it harder
- Knees, then full plank on your feet
- Long-lever plank (walk your elbows further forward)
- Feet-elevated plank (toes up on a step)
- Longer holds