The Forward Step Front Plank is a dynamic exercise that strengthens the core, shoulders, and arms while improving overall body stability. This movement also engages the glutes and lower back, providing a greater challenge compared to a traditional plank.
Step-by-Step Guide:
- Start in a high plank position, with your hands placed directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core and maintain stability as you step one hand forward, followed by the other, moving them a few inches ahead.
- Return your hands to the starting position in a controlled manner, one at a time.
- Continue alternating forward and backward steps for 20-30 seconds.
- Perform 3-4 sets, adjusting the duration based on your fitness level.
Tips
Keep your core tight at all times to prevent your hips from sagging or lifting. Control the movement to minimize body sway. Ensure your hands step forward only as far as needed to maintain proper form.
Benefits
The Forward Step Front Plank strengthens the core and shoulders, improves stability and body control, and increases muscular endurance. This exercise also helps develop coordination and functional strength.
Prevention
Avoid arching your lower back or excessive body sway, as this can increase the risk of injury. Maintain a neutral posture and controlled movements throughout the exercise. If you experience wrist discomfort, use a cushion or perform the exercise on your forearms.
