core
Front Plank
Works in
home, calisthenics, gym
Equipment
none
Primary muscles
abs
Why do it
The plank teaches your core to stay rigid and resist the lower back caving in, which protects your spine under every other lift. Beginners aim to hold clean form for 20 to 30 seconds, intermediates for 45 to 60, and advanced can push past 90 seconds or add weight on the back. Quality of the brace beats piling on time.
How to do it
Rest on your forearms and toes with your body in a straight line from head to heels. Brace your abs and squeeze your glutes to keep your hips from sagging or piking. Hold the position while breathing steadily.
What the science says
A network meta-analysis of 270 trials found isometric holds like the wall sit were the single most effective way to lower resting blood pressure (Edwards et al., 2023, British Journal of Sports Medicine).
Fun fact
The record for the longest plank is staggering: in 2020, 62-year-old former Marine George Hood held one for 8 hours, 15 minutes and 15 seconds.