Front Plank
(forearm)
anti-extension
The Front Plank is an isometric, anti-extension exercise. The basic principle of the latter is to actively resist extension in the lumbar spine. Thus, promoting strength and providing stability in the torso, as well as improving overall athletic performance. Isometric exercises involve a static contraction in which the length of the muscle and the angle of the joint do not change during an exercise. The Front Plank is a starting point for improving stability and muscular connection. It is not only easy to execute; it’s variants expand into more dynamic progressions, making it a great fundamental exercise.
how to perform a Front Plank (forearm)
Position your elbows directly under your shoulders. Foot placement should be shoulder to hip-width apart; a wider stance will provide more stability. A narrow stance will reduce stability. Initiate the exercise by extending your knees away from the ground, maintaining a neutral spine by forming a straight line from ear to ankle. Hold the position for the designated time. Do not allow your hips to drop. If you cannot maintain hip stability or neutral alignment, end the exercise. Start with 30-seconds and work up to 2mins.
Front Plank
(straight-arm)
anti-extension
how to perform a Front Plank (straight-arm)
Position your wrists directly under your shoulders. Foot placement should be shoulder to hip-width apart; a wider stance will provide more stability. A narrow stance will reduce stability. Initiate the exercise by extending your knees away from the ground, maintaining a neutral spine by forming a straight line from ear to ankle. Hold the position for the designated time. Do not allow your hips to drop. If you cannot maintain hip stability or neutral alignment, end the exercise. Start with 30-seconds and work up to 2mins.
