Core · Bodyweight
Front Plank
How to do the front plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Rest on your forearms and toes with your elbows under your shoulders and your body in a straight line from head to heels. Brace your core, squeeze your glutes, and keep your hips level. Hold the position for the set time, breathing steadily.
- 1Feel your abs and deep core working to hold a straight, rigid line
- 2Squeeze your glutes and keep your hips level with your shoulders
- 3Press the floor away through your forearms to engage your upper back
Common mistakes
- Don't let your hips sag toward the floor or pike up high
- Avoid holding your breath; keep breathing throughout
- Don't let your head drop or crane; keep it in line with your spine
Muscles worked
The front plank mainly works the upper abs and lower abs, with the obliques and glutes assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- ForearmsMinor
- QuadsMinor
- Front DeltsMinor
Kovo programs the front plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.