Forward-Step Front Plank
Strengthen your core with Forward-Step Front Plank! Improves stability and builds a rock-solid midsection.
The Forward-Step Front Plank mainly works the core, with help from the glutes & hips and lower back. No equipment needed: it uses just your bodyweight.
Forward-Step Front Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Glutes (gluteus maximus); Lower Back (quadratus lumborum)
Forward-Step Front Plank Variations and Alternatives
How to do the Forward-Step Front Plank
Begin in a standard plank position, with your forearms on the ground, elbows directly under your shoulders, and legs extended straight behind you.
Your body should form a straight line from your heels to your head.
Brace your core by contracting your abdominals as if you're about to be punched in the stomach, but make sure to breathe normally.
Lift one foot off the ground and step forward slightly, keeping your leg straight. Tap your toe on the ground and then return your leg to the starting plank position.
Repeat the movement with the other leg, alternating steps while maintaining a strong plank position.
Keep your hips stable, and avoid any side-to-side swaying or dipping as you step.
Continue alternating steps for the desired number of repetitions or time.
Make sure to keep your back straight and avoid arching your lower back or sticking your buttocks up in the air throughout the exercise. Keep the movements controlled, and focus on maintaining good form to maximize the benefits and prevent injury.
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Forward-Step Front Plank FAQs
What muscles does the Forward-Step Front Plank work?
The Forward-Step Front Plank mainly works the core, with help from the glutes & hips and lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Forward-Step Front Plank?
None. The Forward-Step Front Plank is a bodyweight exercise, so you can do it anywhere.
What are some Forward-Step Front Plank variations and alternatives?
Similar exercises include the Back Step Plank, Saw Plank, Bodyweight Front Plank to Downward Dog and Arm-Forward Plank.
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