Core · Level 1
Front plank
Hold your body straight on forearms and toes.
- Suggested dose
- 3 × 30 s · 30s rest
- Equipment
- No equipment · or · Mat
- Works
- Abs, Glutes, Deltoids
- Pattern
- Anti-extension
How to do it
- Forearms on the floor, elbows under shoulders.
- Straighten your legs and lift your hips until you form a straight line.
- Hold, squeezing glutes and abs, breathing normally.
Key points
- Eyes on the floor, 30 cm ahead of your hands
- Pelvis slightly tucked (posterior tilt)
Common mistakes
- Sagging hips
- Hips too high
Why it helps your tennis
The trunk transfers force from the legs to the arm: the base of the kinetic chain.
Source: Complete Conditioning for Tennis, ch. 4 (prone plank test) and ch. 7
Related exercises
- Push-upsHorizontal push with the body as one block from heels to head.
- Half-kneeling shoulder pressOne-arm overhead press with one knee down to stabilize the trunk.
- Push-up plus (serratus)In a high plank, sink and spread your shoulder blades without bending your elbows.
- Dead bugOn your back, extend opposite arm and leg keeping your lower back on the floor.